CROSSFIT
Power Snatch
2(L) 2(M) 2(MH) 2(H)
3 rounds for time:
500m Row
21 Box Jump 24/20
15 Handstand Push-up
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COMPETITOR
Snatch
2(L) 2(M) 2(MH) 2(H)
Snatch Pull
100% 3×3
3 rounds:
8 Leg Press
12 Goblet Lunge
(alt. rounds with partner)
For time:
200m Ski Erg
500m Assault Bike
200m Run
400m Ski Erg
1000m Assault Bike
400m Run
800m Ski Erg
2000m Assault Bike
800m Run
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×3
Weighted Incline Sit-up
2×10 (M)
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POWERBUILDING
Post Meet Transition
Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
Twisting Dumbbell Bench Press
3×12 (M)
Dumbbell Fly
2×12 (M)
Plate Press
2×20 (M)
Cross Body Hammer Curl
3×12 (M)
Biceps Curl (your pick)
2×15 (M)
Sit-up
50 (0)
“There comes a point when a dream becomes reality and reality becomes a dream.”
~Frances Farmer
