CrossFit
Back Squat
Build to a heavy set of 8
AMRAP 8:00
8 Dumbbell Power Clean 50/35
8 Parallette Pass Through
8 Wall Ball Shot 20/14
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FitEssentials
For load:
Superset
10-8-6
Single leg DB Romanian Deadlift (each leg)
Behind the Neck Press (leave 1 or 2 reps in tank each set)
AMRAP 15:00
400m Row
30m Left arm OH Carry – moderate
8 Left arm DB Push Press
30m Right arm OH Carry
8 Right arm DB Push Press
:30 Forearm Plank
8 Burpees
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Split Power Clean & Jerk from blocks
5 attempts to establish:
Max Standing Triple Jump
Power Clean
Build to a heavy set of 2 (t&g)
Back Squat
Build to a heavy set of 2
85% of heavy set: 5×1
Not timed:
21-15-9
Back Extension
GHD Sit-up
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Competitor 2
For time:
30 Synch Toes to Bar
15 Box Jumps 24/20
30 Double unders
(T2B is the only partner exercise)
For load:
Every 1:00 for 10:00
5 Dumbbell Power Clean
(increase weight each set)
For time:
30 Double unders
15 Box Jumps 24/20
30 Synch Toes to Bar
3 rounds for time:
400m Run
45′ DBall Carry 150/100
15 Back Squat 225/155
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Weightlifting
Every 1:30 for 15:00
NHNF Snatch doubles
(moderate load)
3-Position Snatch Pull
6×3 -choose weight-
CAT Back Squat (:03 eccentric/explosive concentric)
70% 4×6
75% 3×5
“For once you have tasted flight you will walk the earth with your eyes turned skywards, for there you have been and there you will long to return.”
~Leonardo da Vinci
