CrossFit
Front Squat
Build to a heavy set of 3
85% of heavy set: 3×5
For total time:
500m Row
~then~
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
~then~
500m Row
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Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Snatch from blocks (BK)
70% 2×3
75% 3×2
For time:
15-12-9
Power Snatch 105/75
Overhead Squat 105/75
3 rounds for time:
200m Assault Air Runner
300m Row
400m Assault Air Bike
30 Double under
(rest 2:00 between rounds)
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Competitor 2
3 rounds for time:
200m Assault Air Runner
300m Row
400m Assault Air Bike
(rest 1:00 between rounds)
Not timed:
15-12-9
Incline Sit-up
Toes to Bar
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Snatch from blocks (BK)
70% 2×3
75% 3×2
For time:
20 Power Snatch 95/65
30 Double under
20 Overhead Squat 115/85
30 Double under
20 Power Snatch 135/95
30 Double under
20 Overhead Squat 115/85
30 Double under
20 Power Snatch 95/65
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FitEssentials
Every 1:00 for 8:00
2-4 Axle Push Press
(choose weight)
4 sets for reps + cals:
:30 Dumbbell Thruster (moderate)
:30 Rest
:30 Ball Slam
:30 Rest
:30 Row for calories
:30 Rest
:30 Russian Kettlebell Swing
:30 Rest
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Weightlifting
Snatch
80% 2×2
85% 3×1
Snatch Pull
5×4 -choose weight-
Back Squat
75% 2×4
80% 3×3
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“We first make our habits, and then our habits make us.”
~John Dryden
~John Dryden
