CrossFit
Back Squat
Build to a heavy set of 3
5 rounds for total reps:
AMRAP 3:00
3 Front Squat 135/95
6 Pull-up
9 Sit-up
(rest 1:00 between AMRAP’s)
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Competitor
At a moderate load:
Every 1:00 for 10:00
2 Hang Power Snatch (BK)
(add 10lbs/5lbs each set)
Snatch
70% 1×3
75% 1×3
80% 2×2
Back Squat
65% 1×6
70% 1×4
75% 1×4
80% 1×2
6 rounds for time: (slowest is score)
10 Calorie Assault Bike
10 Toes to Bar
10 Wall Ball 30/20
(rest 2:00 between rounds)
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FitEssentials
“Superset”
10-8-6
Deadlift
Single-Arm Dumbbell Push Press (ea. arm)
3 Rounds for quality:
12 DB Box Step-up (6/leg)
12 Ring Row
(alternate rounds with partner)
For time
500m Row
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
95% 1×1 (if both at 90% are good)
Snatch Pull
100% 3×3
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
“One touch of nature makes the whole world kin.”
~William Shakespeare
