CrossFit
For load:
Bench Press 5-5-5-5-5
*follow each set with 1 rope climb
(make consistent increases)
For load:
Thruster 5-5-5-5-5
(make consistent increases)
For total reps:
1:00 Pull-ups
1:00 Thruster 95/65
(no rest between movements)
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Competitor 1
For load:
Dumbbell Snatch (t&g) 14-12-10-8 (alt arms)
(make consistent increases. rest as needed)
Floating Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
Snatch Pull
3×3 -choose weight-
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2
Not timed:
21-15-9
Wall Ball Shots 30/20
Toes to Bar
Back Extension
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Competitor 2
For load:
Dumbbell Snatch (t&g) 14-12-10-8 (alt arms)
(make consistent increases. Rest as needed)
Floating Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
Snatch Pull
3×3 -choose weight-
Front Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
3 rounds not timed:
50 Calorie Row
100yrd Farmers Walk 70/53
25 GHD Sit-ups
75 Double unders
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Weightlifting
Pause Power Snatch + Snatch
75% 2(1+2)
80% 2(1+1)
Snatch Deadlift
4×4 -choose weight-
Front Squat
60% 3×5
2 rounds:
15 DB Rows
AMRAP Pushups
“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.”
~Dalai Lama
