CrossFit
For load:
Overhead Squat 10-10-10
(make consistent increases)
AMRAP 15:00
20 Burpee
200m Farmers Walk 53/35
20 Box Jump 24/20
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Competitor
For load:
Overhead Squat 10-10-10
(make consistent increases)
AMRAP 30:00
20 Single-Arm Dumbbell Snatch 50/35
20 Box Jump 24/20
20 Burpee
200m Row
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FitEssentials
For load:
Axle Push Press 10-8-6-4
(make consistent increases)
Partner workout:
8 rounds for time: (4 each)
8 Dumbbell Power Clean & Push Press
8 Ring Row
240m Row
(alternate rounds with partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
“First gain the victory and then make the best use of it you can.”
~Horatio Nelson
