CROSSFIT
Power Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
5 Rope Climb
30 DB Lunge 50/35
400m Run
30 DB Lunge
5 Rope Climb
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COMPETITOR
For time:
8-1-7-2-6-3-5-4
Snatch (60% of heavy set last week)
(alternate sets with a parter. touch & go)
Snatch Pull
90% 2×3
100% 3×2
Tempo Front Squat (:03 eccentric)
80% 3×3
For total calories:
1:00 Row
1:00 Bike/Ski/Run
2:00 Row
2:00 Bike/Ski/Run
3:00 Row
3:00 Bike/Ski/Run
4:00 Row
4:00 Bike/Ski/Run
*choose one Bike/Ski/Run for all rounds.
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×2
85% 1×2
Weighted Incline Sit-up
2×10 (M)
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POWERBUILDING
Post Meet Deload
Twisting Dumbbell Bench Press
3×12 (M)
Machine Chest Press
2×12 (M)
Dumbbell Fly
2×12 (M)
Plate Press
2×20 (M)
Cross Body Hammer Curl
2×12 (M)
Biceps Curl (your pick)
2×15 (M)
Sit-up
50 (0)
“The battles that count aren’t the ones for gold medals. The struggles within yourself – the invisible, inevitable battles inside all of us – that’s where it’s at.”
~Jesse Owens
