CrossFit
Front Squat
Build to a heavy set of 2
85% of heavy set: 3×4
For Time:
1000m/750m Row
50 Box Jump Overs 24/20
30 Thrusters 95/65
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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% 1×3
75% 2×2
80% 3×1
Front Squat
70% 2×3
75% 3×2
3 rounds for total reps:
AMRAP 3:00
6 Single-Arm Dumbbell Snatch 50/35
3 Over the box jump 24/20
6 Burpee over the dumbbell
(rest 3:00 between AMRAP’s)
(rest 3:00 between AMRAP’s)
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Competitor 2
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% 1×3
75% 2×2
80% 3×1
Front Squat
70% 2×3
75% 3×2
5 rounds for total reps:
AMRAP 3:00
6 Single-Arm Dumbbell Snatch 70/55
3 Over the box jump 30/24
6 Burpees over the dumbbell
(rest 3:00 between AMRAP’s)
(rest 3:00 between AMRAP’s)
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FitEssentials
15:00 to cycle max 4 rounds:
:30 DB Power Clean (increase load as able to complete 10+)
:30 Dip (increase load as able to complete 8+)
(rest as needed between exercises)
AMRAP 12:00
20/15 Cal Row
10 Burpee over the Rower
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Weightlifting
Snatch
85% 5×1
Snatch Pull
4×3 -choose weight-
Back Squat
80% 2×3
85% 3×2
“America’s greatest strength has always been its hopeful vision of human progress.”
~John McCain
~John McCain
