CROSSFIT
At a moderate load:
Every 2:00 for 10:00
2 Snatch Pull + 2 Snatch
“Hitch, Please!”
For time:
200m Run
20 DB Snatch 50/35 (alt. arms)
400m Run
20 DB Snatch 50/35
40 Hand Release Push-up
800m Run
20 DB Snatch 50/35
40 Hand Release Push-up
80 Steps DB Walking Lunge 50/35 (single DB)
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COMPETITOR
3 rounds for quality:
10-15 GHD Sit-up
1 Legless Rope Climb
1 Rope Climb
200m Run
4 rounds at a moderate load:
2 Snatch Push-Press + 1 Snatch Balance
(make small, consistent increases)
3 rounds at a moderate load:
2 Snatch Pull + 1 Power Snatch +
1 Hang Snatch
(make small, consistent increases)
At a moderate load:
Front Squat 2-2-2-2
(make small, consistent increases)
No measure:
30:00 of bike, run, row, or ski – easy pace
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
110% 2×2
Back Squat
75% 2×3
85% 2×2
Russian Twist
2×20 (M)
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POWERBUILDING
Preparation
DB Bench Press
3×12 (M)
3 rounds:
No rest between exercises.
12 Machine Incline Press (M)
12 Seated Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Chest Press (M)
12 Front Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip (M)
12 Pullover (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck (M)
15 Rear Delt Fly (M)
(alternate rounds with a partner)
“When you run into something interesting, drop everything else and study it.”
~B. F. Skinner
~B. F. Skinner
