CrossFit
Skill
Kipping
For time:
800m Run
25 Air Squat
15 Kettlebell Swing 53/35
400m Run
50 Air Squat
30 Kettlebell Swing
200m Run
75 Air Squat
45 Kettlebell Swing
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Competitor
5 rounds no measure:
20 Calorie Row
10 Burpee Over the Rower
Front 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
18 Snatch 75/55
15 Snatch 95/65
12 Snatch 115/85
9 Snatch 135/95
6 Snatch 155/105
3 Snatch 175/115
Max reps 195/125
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FitEssentials
For load
“Superset”
8-8-5-5
Back Squat
Strict Pull-up
AMRAP 12:00
8 DB Power Clean – moderate
6 DB Front Squat
4 DB Shoulder to Overhead
200m Farmer’s Carry
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
3(1+1+1)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×2
80% 2×2
90% 3×1
Weighted Sit-up
15-12-9 -choose weight-
“Good humor is the health of the soul, sadness is its poison.”
~Philip Stanhope, 4th Earl of Chesterfield
