CrossFit
Back Squat
Build to a heavy set of 1
AMRAP 20:00
20 Toes to Bar
10 Power Clean 135/95
20 Steps Walking Lunge
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Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
Clean Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 1×1
5 rounds:
15 Calorie Assault Bike
10 Calorie Ski Erg
1:30 Recovery Row
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FitEssentials
For load:
Strict Press 8-8-5-5
4 rounds no measure:
:30 Walking Lunge
:30 Rest
AMRAP 10:00
12 Russian Kettlebell Swing
6 Goblet Squat
250/200m Row
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 2×3
75% 2×2
Deficit Snatch Pull
80% 4×3
Back Squat
70% 2×3
75% 3×2
“We do not know the true value of our moments until they have undergone the test of memory.”
~Georges Duhamel
