CrossFit
Skill
Every 2:00 for 10:00
3 Position Power Snatch
AMRAP 8:00
12 Overhead Squat 95/65
36 Double under
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Competitor 1
For time:
9-15-21-15-9
Calories on Air Bike
Calorie Row
Back Squat
70% 2×2
75% 1×1
80% 5×1
Clean from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
Clean Pull
90% 3×3
15-12-9-6
Incline Sit-up
Back Extension
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Competitor 2
21-15-9
Incline Sit-up
Back Extension
Back Squat
70% 2×2
75% 1×1
80% 5×1
Clean from blocks (BK)
70% 2.1.2
75% 1.2.1
80% 2.1.2
Clean Pull
90% 3×3
For total calories:
5:00 Air Runner
3:00 Air Bike
1:00 Row
3:00 Air Runner
1:00 Air Bike
5:00 Row
1:00 Air Runner
5:00 Air Bike
3:00 Row
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FitEssentials
4 rounds:
Sumo Deadlift x 4-6 (:03 eccentric)
Single arm DB Press x 8-12 (each arm)
(rest as needed)
4 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Box Step-up
:30 Rest
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Weightlifting
Snatch Drills
(20 minutes)
Muscle Snatch + NF Snatch
4(1+2) -choose weight-
Back Squat
65% 3×10
“If you are lucky enough to find a way of life you love, you have to find the courage to live it.”
~John Irving
~John Irving
