CrossFit
For load:
For load:
Power Snatch 5-5-5-5-5
(make consisten increases)
AMRAP 15:00
100yrd Farmers Walk 70/53
(rest while your partner works)
200yrd Shuttle Run
(rest while you partner works)
5 DBall Over The Shoulder 150/80
(alternate exercises with a partner)
_____________________
Competitor 1
Snatch
70% 2×3
75% 3×2
Back Squat
65% 5×5
For load:
Weighted Pull-ups 5-5-5-5-5
AMRAP 7:00
7 Toes to Bar
9 Russian Kettlebell Swings 70/53
7 Box Jumps 24/20
______________________
Competitor 2
Snatch + Drop Snatch
Work to a heavy set of: 1+1
80% of heavy set: 5×1 Snatch (every :30)
75% of heavy set: 5×1 Snatch (every :20)
70% of heavy set: 5×1 Snatch (every :10)
(rest no more than 2:00 between rounds)
For load:
Back Squat 5-5-5-5-5
(1 legless rope climb following each rep. consistent increases)
For total reps:
1:00 Ring Muscle-ups
(rest :30)
:45 Ring Muscle-ups
(rest :30)
:30 Ring Muscle-ups
For time:
50 Calorie Row
25 Ring Dips
40 Calorie Row
20 Ring Dips
30 Calorie Row
15 Ring Dips
20 Calorie Row
10 Ring Dips
10 Calorie Row
5 Ring Dips
_______________________
Weightlifting
Power Snatch + Snatch
Work up to Heavy (2+1)
-then-
3(2+1) @ 80% of Heavy Set
Snatch Pull
4×4 -choose weight-
Back Squat
73% 4×6
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
“There is great force hidden in a gentle command.”
~George Herbert
~George Herbert
