CrossFit
Snatch Build to a heavy set of 3
AMRAP 7:00
3-6-9-12-15…
Thruster 95/65
Burpee Over the Bar
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Competitor
For time:
800m Run
200m Farmers Walk 53/35
600m Row
40 Sit-up
60 Russian Kettlebell Swing 70/53
40 Sit-up
600m Row
200m Farmers Walk
800m Run
40 Burpee
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FitEssentials
4 rounds for load:
5-8 Deadlift
5-8 Strict Pull-up
AMRAP 10:00
16-12-8
Ball Slam
Single-Arm Dumbbell Push Press (8-6-4 each arm)
Calorie Row
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
80% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 1×1
75% 2×3
“A great man does not seek applause or place; he seeks for truth; he seeks the road to happiness, and what he ascertains, he gives to others.”
~Robert Green Ingersoll
