CrossFit
Front Squat:
Build to heavy set of 6
85% of heavy set: 2×8
5 Rounds For Time:
5 Deadlifts 275/185
10 Box Jumps 24/20
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Competitor 1
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
5 rounds:
10 Russian Kettlebell Swings 70/53
10 Toes to Bar
Not timed:
Row
500-400-300-200-100m
(alternate with a partner)
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Competitor 2
Not timed:
Row
500-400-300-200-100m
(alternate with a partner)
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Snatch Pull
100% 3×3
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
5 rounds:
10 Russian Kettlebell Swings 70/53
10 Toes to Bar
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FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
8-12 DB Bench Press
6-10 Strict/Assisted Supinated Pull-ups
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Max Cals
AMRAP 8:00
15-12-9
Ball Slam
Goblet Squat
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Weightlifting
Deficit Power Snatch + Snatch
Build to a heavy set of 1+2
-then-
Deficit Snatch
2×2 at same weight as heavy set
Deficit Snatch Pull
4×4 -choose weight-
Back Squat
75% 3×8
80% 2×4
“Bad times have a scientific value. These are occasions a good learner would not miss.”
~Ralph Waldo Emerson
~Ralph Waldo Emerson
