CrossFit
Back Squat
Build to a heavy set of 5
For time:
1 DBall Over the Shoulder 150/100
10 Double unders
2 DBall Over the Shoulder
20 Double unders
3 DBall Over the Shoulder
30 Double unders
4 DBall Over the Shoulder
40 Double unders
5 DBall Over the Shoulder
50 Double unders
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FitEssentials
AMRAP 10:00
Row 250m
10 Burpees
(rest 10:00)
AMRAP 5:00
Farmer’s Carry for distance 53/35
(rest 5:00)
Accumulate 2:00
Forearm Plank
Forearm Plank
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)
Back Squat
Build to a heavy set of 1
(not a max)
For load:
Every 1:00 for 10:00
5 Hang Power Clean
(add 10lbs/5lbs each set)
AMRAP 10:00
:30 L-Sit Hold
20 Sit-ups
:30 Sorenson Hold
20 Pistols (alt legs)
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Competitor 2
Snatch
Build to a heavy set of 1
80% of heavy set 5×1
Back Squat
Build to a heavy set of 5
For load:
Every 1:00 for 10:00
Odd min: 6 Single-Arm Dumbbell Snatch (alt arms)
Even min: 12 Over than the box jump 24/20
(make consistent increases)
2 rounds for time:
70 Double unders
50 Calorie Row
30 Wall Ball Shots 30/20
10 Pistols (each leg)
(rest 5:00 between rounds)
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Weightlifting
NHNF Snatch
Build to a heavy set of 3
-then-
Snatch
2×3 at same weight
3-Position Snatch Pull
6×3 -choose weight-
CAT Back Squat (:03 eccentric/explosive concentric)
70% 3×6
75% 4×5
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
~Arnold Schwarzenegger
