CrossFit
At a moderate load:
Overhead Squat 10-8-6-6
5 rounds for time:
30 Calorie Row
30 Sit-up
30 Double under
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Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
–
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
80% 3×3
Not timed:
3x150m Assault Air Runner
4x100m Assault Air Runner
5x50m Assault Air Runner
(alternate with a partner)
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Competitor 2
Not timed:
3x 150m Assault Air Runner
4x 100m Assault Air Runner
5x 50m Assault Air Runner
(alternate with a partner)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Pause Snatch Pull (:03 BK)
90% 3×3
Back Squat
80% 3×3
4 rounds:
12 Weighted Back Extension 25lbs
12 Incline Sit-up
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FitEssentials
3 rounds:
:30 Single-arm DB Thruster (inc wt as able to complete 12+ reps)
:30 Rest
:30 Single-arm DB Thruster
:30 Rest
:30 Strict Pull-up/Assisted Pull-up/Ring-Row
:30 Rest
:60 Row
(rest 2:00 between rounds)
For time:
Row 500m
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Weightlifting
Deficit Power Snatch + Snatch
75% 2(1+2)
80% 4(1+1)
Deficit Snatch Pull
4×5 -choose weight-
Back Squat
70% 1×8
75% 4×6
“Not what we have But what we enjoy, constitutes our abundance. “
~Epicurus
~Epicurus
