Monday 7/8/19

CrossFit
At a moderate load:
Every 1:00 for 10:00
2 Back Squat
(constant load. don’t exceed 75%)

For time:
500m Row
50 Ball Slam 20/14
500m Row
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Competitor
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)

For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

Snatch Pull
90% 2×3
100% 2×2

For time:
500m Row
30 Back Squat 225/155
500m Row
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FitEssentials
For load:
Axle Push Press
5-5-3-3-3
*complete :30 ring rows or strict pull-ups between sets

4 rounds for time:
16 Single-Arm Dumbbell Thruster (8 each arm)
12 Single-Arm Bent Over Dumbbell Row (6 each arm)
8 Strict Toes to Bar
:20 Side Plank (each arm)
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
4(1+1+1)

Snatch
70% 1×3
75% 2×2
80% 3×1

Deficit Snatch Pull
80% 2×3
90% 2×2

Back Squat
70% 1×3
75% 1×3
80% 2×2

“The wise man must remember that while he is a descendant of the past, he is a parent of the future.”
~Herbert Spencer