CrossFit
For load:
Every 2:00 for 10:00
5 Power Snatch
(make consistent increases)
5 rounds for time:
15 Kettlebell Swing 53/35
25 Push-up
35 Double under
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Competitor 1
Assault Air Runner
350-300-250-200-150-100m
(alternate with a partner)
Floating Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×2
Pause Squat (:02 in bottom)
70% 2×3
75% 3×2
For time:
25 Incline Sit-up
25 Toes to Bar
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Competitor 2
At a moderate load:
Hang Snatch High Pull
4×4
Floating Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×2
Pause Squat (:02 in bottom)
70% 2×3
75% 3×2
3 rounds:
1000m Row
25 Back Extension
800m Air Runner
25 GHD Sit-up
100 Double under
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FitEssentials
Take 15:00 to build to a tough:
100m Farmer’s Carry
(max five sets.)
4 rounds for cals + reps:
:30 Row
:30 Rest
:30 Ball Slam (20/14)
:30 Rest
:30 Burpee
1:30 Rest
(same or slightly more reps/cals each round)
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Weightlifting
NHNF Snatch + Snatch
70% 3(2+1)
Snatch
75% 2×2
80% 2×1
Snatch Deadlift
90% 4×6
Back Squat
65% 2×8
70% 2×8
“It requires wisdom to understand wisdom: the music is nothing if the audience is deaf.”
~Walter Lippmann
~Walter Lippmann
