CrossFit
For Load:
Back Squat 4-4-4-4-4
For time:
30 DB Snatch (alt arms) 50/35
50 Steps Walking Lunge
30 Kettlebell Swing 53/35
70 Burpees
30 Kettlebell Swing
50 Steps Walking Lunge
30 DB Snatch (alt arms)
______________________
Competitor 1
At a moderate load:
Hang Snatch High Pull
4×4
Snatch
70% 2×3
75% 3×2
Back Squat
70% 2×2
75% 1×2
80% 1×2
85% 2×2
Not timed:
10x 150m Assault Air Runner
(alternate with a partner)
_______________________
Competitor 2
Not timed:
10x 150m Assault Air Runner
(alternate with a partner)
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Back Squat
80% 2×3
85% 3×2
3 rounds at a moderate load:
6-8 Tempo Back Extension (5151)
6-8 Tempo Toes to Bar (5151)
(rest as needed between rounds)
____________________
FitEssentials
Skill
Dumbbell Snatch 12-10-8 (alt arms)
AMRAP 10:00
60m Right arm OH Carry
Every 15 Meters: 5 Single-Arm DB Thruster (both arms)
10 Ring Row
Rest 3:00
AMRAP 10:00
Row 250m
15 Sit-up
20 Plank Shoulder Tap (:02 pause ea. shoulder)
______________________
Weightlifting
Snatch
5×2 – choose weight-
Snatch Pull
3×3 -choose weight-
Back Squat
5×2 -choose weight-
“Gratitude is the fairest blossom which springs from the soul.”
~Henry Ward Beecher
~Henry Ward Beecher
