CrossFit
3 rounds:
:30 L-Sit Hold
:30 Wall Sit
:30 Plank
:30 Superman
:30 Rest
“Narf”
For time:
9-15-21
Pull-up
Thruster 95/65
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Competitor
3 rounds no measure:
45 Double under
15 Calorie Assault Bike
For load:
Every 1:00 for 10:00
1 CleanJerk
(add 10lbs/5lbs each set)
Clean Pull
100% 3×3
Back Squat
80% 1×3
(rest :30)
80% 1×3
(rest :45)
80% 1×3
(rest 1:00)
80% 1×3
(rest 1:00)
80% 1×3
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FitEssentials
For load:
“Super Set”
8-8-5-5-5
Back Squat
Seated Row (each arm)
AMRAP 16:00
200m Single-Arm Farmer’s Walk
30/20 Cal Row
10 Goblet Squat
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
3(1+1+1)
Snatch
70% 2×2
75% 1×1
80% 2×2
Deficit Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
~Confucius
