CrossFit
For load:
Back Squat 3-3-3-3-3
For Reps + Calories:
5:00 Row
4:00 Burpees
3:00 T2B
2:00 Ball Slams 20/14
1:00 Double Unders
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Competitor 1
At a moderate load:
Hang Snatch High Pull
4×4
Snatch
70% 1×3
75% 2×2
80% 5×1
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Not timed:
10x 100m Assault Air Runner
*faster pace each round
(alternate with a partner)
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Competitor 2
Not timed:
10x 100m Assault Air Runner
*faster pace each round
(alternate with a partner)
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Floating Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
3 rounds:
15 Back Extension 10lbs
15 Toes to Bar
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FitEssentials
For load:
DB Snatch 5-5-5 (each arm)
(adv: TnG Squat Snatch)
4 rounds for distance:
:30 Walking Lunge
1:30 Rest
(may add load as able)
AMRAP 10:00
10 KB Deadlift
50m Farmer’s Walk
10 KB Deadlift
50m Farmer’s Walk
10 Yoga Push-ups
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Weightlifting
Power Snatch + Snatch
75% 4(1+2)
Snatch Deadlift + Snatch Pull
3(1+3) -choose weight-
Back Squat
70% 4×6
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~Thomas Aquinas
~Thomas Aquinas
