CrossFit
Skill
Rope Climb
For time:
30 Toes to Bar
50 Single-Arm Dumbbell Snatch 50/35
70 Calorie Row
50 Single-Arm Dumbbell Snatch
30 Toes to Bar
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Competitor
Clean
Build to a heavy set of 1 (not max)
85% of heavy set: 5×1
Back Squat
60% 1×2
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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FitEssentials
For load:
“Superset”
10-10-8-8
Goblet Squat
Single-Arm Row (each arm)
4 rounds for cals:
2:00 AMRAP
12 Reverse Lunge (alt legs)
Row for Calories
(rest 2:00 between AMRAP’s)
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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% 2×2
Deficit Snatch Pull
90% 2×3
100% 2×2
Back Squat
60% 1×4
65% 1×4
70% 1×4
75% 1×4
80% 1×4
Weighted Sit-up
3×15 -choose weight-
“The harder the struggle, the more glorious the triumph. Self-realization demands very great struggle.”
~Swami Sivananda
