CrossFit
At moderate load:
Overhead squats – 8-6-4-4
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
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Competitor 1
At a moderate load:
5+1, 4+1, 3+1, 2+1, 1+1
Snatch Grip Push Press + Overhead Squat
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
Not timed:
Assault Air Runner
350-300-250-200-150-100-50
(alternate with a partner)
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Competitor 2
Not timed:
Assault Air Runner
350-300-250-200-150-100-50
(alternate with a partner)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
3 rounds not timed:
15 Back Extension 25lbs
15 Incline Sit-up
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FitEssentials
15:00 build to a heavy set of 5
Axle Push Press
*Complete 5 Single-arm Rows each arm after each set
3 rounds for total reps + cals:
1:00 Box Step-up (alt legs)
:30 Rest
1:00 Forearm Plank (strong hollow body)
:30 Rest
1:00 Row or Bike for cals
:30 Rest
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Weightlifting
Deficit Power Snatch + Snatch
Build to a heavy set of 2+1
-then-
2(1+1) at same weight as heavy set
Deficit Snatch Pull
5×4 -choose weight-
Back Squat
70% 2×8
75% 3×6
“Prosperity tries the fortunate, adversity the great.”
~Rose Kennedy
~Rose Kennedy
