CrossFit
For load:
Thrusters 5-5-5-5-5
(rest as needed)
10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor
Hang Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1
Snatch High Pull
4×4 -choose weight-
AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols (alt legs)
8 rounds for total distance:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean
75% 1×2
80% 1×2
85% 1.2
90% 3×1
3 Position Snatch Pull
90% 2×3
100% 3×2
Bent Dumbbell Row
4×10 -choose weight-
3 rounds for total reps:
Toes to Bar
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman
