CrossFit
For load:
Pause Squat 4-4-4-4
(:02 Pause in bottom)
For time:
75 Wall Ball Shot 20/14
50 Pull-up
75 Kettlebell Swing 53/35
*200m run at every break
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Competitor For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
For load: (constant load)
Every 1:00 for 10:00
Odd min: 3 Front Squat
Even min: 6 Back Squat
(same weight for both lifts)
For time:
75 Wall Ball Shot 20/14
50 GHD Sit-up
75 Kettlebell Swing 53/35
*200m run at every break
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Barbell Sit-up 6-6-6
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Home Workout
2 rounds for time:
30 Burpee
20 Steps Walking Lunge (each leg)
50 Sit-up
30 Push-up
20 Squat Jump
50 Flutter Kick (each leg)
20 Star Jump
10 Diamond Push-up
50 Superman
10 Hindu Push-up
30 Russian Twist (over and back)
*movement video in evcf facebook group
“Americans are not a perfect people, but we are called to a perfect mission.”
~Andrew Jackson
