CrossFit
Snatch
Build to a heavy set of 2
85% of heavy set: 2×2
20:00 AMRAP
50 Double Under
25 Wall Ball 20/14
*every 5:00 run 400m (0:00, 5:00, 10:00, 15:00)
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Competitor
Alternate intervals with a partner:
400-300-200-100
Air Runner
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each set)
Back Squat
3 waves:
70% 1×1
75% 1×1
80% 1×1
5 rounds not timed:
7 Dumbbell Hang Power Clean 50/35
5 Dummbell Shoulder to Overhead
3 Dumbbell Thruster
21 Double under (unbroken)
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FitEssentials
For load:
12-10-8-6
DB Thruster
(rest 1:30)
For load:
Superset
8-8-8
Dip
Suitcase KB Deadlift
For total reps + cals:
Every 1:00 for 8:00
Odd: :30 Wall Ball
Even :30 Row
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Weightlifting
Snatch
80% 3×1
85% 3×1
Snatch Pull
3×3 -choose weight-
Back Squat
80% 4×2
“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats
~William Butler Yeats
