CrossFit
Skill:
Snatch
For Time:
400m AirRunner
30 GHD Sit-up
200m Farmer Carry 53/35
10 Wall Walk
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Competitor
No measure:
2k Row
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
3 Back Squat
(make consistent increases)
8 rounds:
:15 Wall Ball Shot 20/14
:15 Rest
:15 Kettlebell Swing 53/35
:15 Rest
(tabata style scoring)
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FitEssentials
For load:
“Superset”
5-5-3-3-3
Back Squat
Strict Pull-up
AMRAP 14:00
7 Single-arm DB Thrusters (each arm)
14 Renegade Row
7 Strict Toes 2 Bar
400m Row
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
Athletes Competing In Senior State Championships
Snatch
Build to a single at 80%
Clean & Jerk
Build to a single at 80%
Front Squat
80% 3×3
“If something is good, it’s always good. You don’t have to change it.”
~Tony Bennett