CrossFit
3 rounds:
:30 Bicycles
:30 Plank Shoulder Tap
:30 Flutter Kick
:30 Crunch
:30 Rest
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
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Competitor
At a moderate load:
Every 1:00 for 10:00
3 Power Clean (floating)
(constant load)
For load:
Med Ball Sit-up
3×20
2 rounds for time:
1000m Row
50 Burpee
30 Deadlift 225/155
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FitEssentials
For load:
8-8-5-5-5
Axle Bar Thruster
4 rounds:
AMRAP 2:30
12 Russian Kettlebell Swing
24 Shoulder Tap (12 each arm)
Row for distance in remaining time.
(rest 1:30 between AMRAP’s)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Snatch Pull
90% 2×3
100% 3×2
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
“Come what may, all bad fortune is to be conquered by endurance.”
~Virgil
