CrossFit
For load:
Every 1:00 for 10:00
1 Snatch
(make consistent increases)
For time:
20 Handstand Push-up
30 Toes to Bar
40 Kettlebell Swing 53/35
50 Burpee to a plate
60 Sit-up
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Competitor
Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6
For time:
50 wall balls 20/14
50 toes to bar
150 double unders
40 wall balls 20/14
40 toes to bar
120 double unders
30 wall balls 20/14
30 toes to bar
90 double unders
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FitEssentials
For load:
10-10-10
Single-Arm DB Thruster (each arm)
Ring Row
For reps/cals:
3 rounds:
:30 Bike
:30 Rest
:30 Burpee
:30 Rest
:30 Left-Arm Side Plank
30 Rest :30 Right-Arm Side Plank
:30 Rest
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Weightlifting
Muscle Snatch
4×3 -choose weight-
Snatch
70% 4×3
Deficit Snatch Pull
80% 4×4
Back Squat
60% 1×8
65% 1×8
70% 1×8
Weighted Sit-up
2×25 -choose weight-
“Beware of the person who can’t be bothered by details.”
~William Feather
