CrossFit
3 rounds for accumulated time:
L-Sit Hold
AMRAP 20:00
200m Run
3 DBall Over the Shoulder 150/80
1 Rope Climb
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Competitor 1
Muscle Snatch
4×4
*follow each set with 2 broad Jumps
Back Squat
3×8 (use the same weight as last week)
*follow each set with 4 nordic curls
AMRAP 20:00
200m Run
3 DBall Over the Shoulder 150/100
1 Rope Climb
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Competitor 2
Not timed:
50 Kipping Handstand Push-ups
2:00 Row
30 Strict Handstand Push-ups
2:00 Row
10 Deficit Handstand Push-ups
Speed Ladder
5 rounds for time:
1 Squat Snatch 185/125
1 Squat Snatch 205/135
1 Squat Snatch 225/145
30′ Hand Walk
(Rest 2:00)
Back Squat
75% 4×6
*follow each set with 20 toes to bar
With a partner for time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternate with a partner. both athletes complete each distance)
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Weightlifting
Block Snatch
85% 2×2
90% 1×1
95% 1×1
Snatch Pull
4×3 -choose weight-
Front Squat
85% 1×3
90% 3×2
10-8-6-4
DB rows
DB Shoulder press
“True happiness is… to enjoy the present, without anxious dependence upon the future.”
~Lucius Annaeus Seneca
~Lucius Annaeus Seneca
