CrossFit
3 rounds:
:30 L-Hold (hanging)
:30 Lt- Side Plank Hold
:30 Hollow Hold
:30 Rt. Side Plank Hold
:30 Rest
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
75% 2×3
85% 3×2
For time:
50 Double under
50 Burpee to a 6″ reach
50 Double under
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FitEssentials
For load
“SuperSet”
7-7-5-5
Close Grip Bench Press
Single arm Row (ea. arm)
AMRAP 16:00
10 Renegade Row (5 each arm)
8 DB Hang Power Clean
6 DB Push Press
400m Row
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
80% 1×2
(rest :30)
80% 1×2
(rest :45)
80% 1×2
(rest 1:00)
80% 1×2
(rest 1:00)
80% 1×2
“There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.”
~Ernest Hemingway
