CrossFit
“Otis”
AMRAP 15:00
1-2-3-4-5-6-7-8….
Back Squat (1.5 Bodyweight/Bodyweight)
Strict Press (.75 Bodyweight/.5 Bodyweight
Deadlift (1.5 Bodyweight/Bodyweight)
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FitEssentials
For load:
Axle Front Squat 6-6-4-4-4
*complete :30 ring rows or strict pull-ups between sets
4 rounds for time:
16 Single-arm DB Thrusters (8 each arm)
12 Single-arm Bent Over DB Rows (6 each arm)
8 Strict Toes 2 Bar
:20 Side Plank (each arm)
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Competitor 1
Back Squat
Build to a 1RM
Power Clean
60% 1×5
65% 1×5
70% 3×5
Clean Pull
90% 3×3
2 rounds not timed:
40 Double under
30 GHD Sit-up
20 Back Extension
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Competitor 2
For load:
Every 1:00 for 10:00
1 Clean + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each set)
Back Squat
Build to a heavy set of 2
For time:
21 Hang Power Clean 135/95
21 Back Squat 135/95
15 Hang Power Clean 155/105
15 Back Squat 155/105
9 Hang Power Clean 185/125
9 Back Squat 185/125
2 rounds not timed:
40 Double unders
30 GHD Sit-ups
20 Back Extensions
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Weightlifting
NHNF Snatch + Snatch
Work up to Heavy 2+1
-then-
Snatch
2×2 at same weight
3-Position Snatch Pull + Snatch Pull
5x(2+1) -choose weight-
CAT Back Squat (:03 eccentric/explosive concentric)
70% 2×6
75% 2×5
80% 3×2
Q: “Conan, what is best in life?”
A: “To crush your enemies, see them driven before you, and to hear the lamentation of their women”
A: “To crush your enemies, see them driven before you, and to hear the lamentation of their women”
~Conan The Barbarian
