CrossFit
“Pheezy”
3 rounds for time:
5 Front Squat 165/110
18 Pull-ups
5 Deadlift 225/155
18 Toes-to-bar
5 Push jerk 165/110
18 Hand-release push-ups
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FitEssentials
3 Rounds of:
:30 Right Leg Step-down
:15 Rest
:30 Left Leg Step-down
:15 Rest
:30 KB Sumo Deadlift
:15 Rest
:30 Goblet Squat
:15 Rest
:30 Push-ups
:15 Rest
:30 Plank Shoulder Taps
:15 Rest
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Competitor 1
Power Clean
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
Floating Snatch Pull
90% 1×3
100% 1×3
10kg + 2×2
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 2×5
3 rounds:
:20 Sorenson Hold
:40 Plank Hold
:20 Superman Hold
:20 Rt Plank
:20 Lt Plank
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Competitor 2
4 rounds not timed:
400m Assault Air Runner
(alternate with a partner)
Snatch
75% 4×3
Snatch Pull
90% 4×4
Back Squat
70% 2×3
75% 3×2
3 rounds:
:20 Sorenson Hold
:40 Plank Hold
:20 Superman Hold
:20 Rt Plank
:20 Lt Plank
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Weightlifting
NHNF Snatch + Snatch
4(1+1) -choose weight-
-then-
Snatch
3×2@ same weight
Snatch Pull
4×3 -choose weight-
Back Squat
85% 4×3
“Whatever you are by nature, keep to it; never desert your line of talent. Be what nature intended you for, and you will succeed.”
~Sydney Smith
