CrossFit
Back Squat 8-8-8
10 rounds for time:
10 Wall Ball 20/14
20 Double under
____________________
Competitor
Snatch
70% 2×3
80% 3×2
Snatch Pull
90% 4×4
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
5 rounds for time: (slowest is score)
15 Calorie Assault Bike
15 Russian Kettlebell Swing 70/53
(rest 1:00 between rounds)
______________________
FitEssentials
For load:
“Superset”8-8-6-6
Close Grip Bench Press
Single-Arm Row (each arm)
Partner Workout
AMRAP 14:00
5 Dumbbell Burpee Deadlift
250/200m Row
(alternate rounds with a partner)
_________________________
Weightlifting
At a moderate load:
Muscle Snatch
4×3 -choose weight-
At a moderate load:
Snatch Push Press
5×5 -choose weight-
At a moderate load:
Deficit Snatch Pull
4×3 -choose weight-
Back Squat
70% 4×4
“The bond that links your true family is not one of blood, but of respect and joy in each other’s life.”
~Richard Bach
