CrossFit
For load:
Single Arm Dummbell Overhead Squat 9-7-5
(both arms. make consistent increases)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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Competitor 1
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
Back Squat
75% 2×3
80% 3×2
For total reps + calories:
(rest 1:00 between AMRAP’s)
(rest 1:00 between AMRAP’s)
AMRAP 3:00
Handstand Push-ups
(alternate with a partner at every break)
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
AMRAP 3:00
Wall Ball Shots 20/14
(alternate with a partner at every break)
AMRAP 3:00
Row for Calories
(alternate with a partner every 15 calories)
AMRAP 3:00
Toes to Bar
(alternate with a partner at every break)
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Competitor 2
5 rounds for load:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
(make consistent increases)
Back Squat
75% 2×3
80% 3×2
AMRAP 3:00
Strict Handstand Push-ups
(alternate with a partner at every break)
For time:
50 Handstand Push-ups
50 Single Arm Dumbbell Snatches (alt arms) 50/35
50 Burpees to a 6″ reach
AMRAP 15:00
15 Calorie Row
30 Wall Ball Shots 20/14
15 Toes to Bar
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Weightlifting
Block Snatch
80% 1.2.1
85% 1.2.1
Snatch Pull
4×4 -choose weight-
Front Squat
75% 4×5
3 rounds -choose weight-
15 DB Rows (each arm)
15 DB Shoulder Press
“We all need people who will give us feedback. That’s how we improve.”
~Bill Gates
~Bill Gates
