CrossFit
Skill
Rope Climb
4 rounds for total reps:
4:00 AMRAP
400m Run
15 Burpee
Max Rope Climb
(rest 2:00 between AMRAP’s)
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Competitor
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
Back Squat
80% 1×2
(rest :30)
80% 1×2
(rest :45)
80% 1×2
(rest 1:00)
80% 1×2
(rest 1:00)
80% 1×2
AMRAP 10:00
10 Power Snatch 95/65
30 Double under
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FitEssentials
For load
“Superset”
10-10-8-8
Deadlift
Dumbbell Push press
AMRAP 12:00
16 Box Step-ups
8 Burpees
400m Row
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
4(1+1+1)
Snatch
70% 1×3
75% 1×3
80% 1×3
Snatch Pull
100% 4×3
Back Squat
60% 1×2
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Weighted Sit-up
4×10 -choose weight-
“As great minds have the faculty of saying a great deal in a few words, so lesser minds have a talent of talking much, and saying nothing.”
~Francois de La Rochefoucauld
