CrossFit
For Load:
Back Squat 6-6-6-6
20 Rounds:
1 DBall Over the Shoulder 150/80
3 T2B
5 Calories on the Rower
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Competitor 1
For load:
Every 1:00 until you miss twice:
1 Power Clean
(add 10lbs/5lbs each set)
Back Squat
70% 1×3
75% 1×3
80% 3×3
3 rounds for total reps:
AMRAP 3:00
4 Power Clean 135/95
5 Over the Box Jump 24/20
6 Toes to Bar
(rest 3:00 between AMRAP’s)
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Competitor 2
Not timed:
Assault Air Runner
500m-400m-300m-200m-100m
(alternate intervals with a partner)
Snatch
70% 1×3
75% 1×3
80% 2×2
Floating Snatch Pull
90% 2×3
100% 3×2
Back Squat
75% 1×3
80% 2×2
85% 3×1
3 rounds at a moderate load:
6-8 Tempo Back Extension (5151)
6-8 Tempo Toes to Bar (5151)
(rest as needed between rounds)
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FitEssentials
12:00 to build to a challenging complex of:
5 DB power clean + 4 DB front squats + 3 DB push-press
Partner Workout
AMRAP 20:00
5 KB Suitcase Deadlift
5 Burpee
12/8 Row for calories
(alternate with partner following each round)
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Weightlifting
Snatch
5×2 – choose weight-
Snatch Pull
3×3 -choose weight-
Back Squat
85% 2×2
90% 3×2
“I haven’t understood a bar of music in my life, but I have felt it.”
~Igor Stravinsky
~Igor Stravinsky
