CrossFit
For load:
Single-Arm Dumbbell Snatch 6-6-6-6-6 (alt arms)
(make consistent increases)
For time:
70 Sit-ups
60 Double unders
50 Kettlebell Deadlift 70/44
40 Toes to Bar
30 Over the box jumps 24/20
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Competitor 1
Power Snatch
60% 1×5
65% 1×5
70% 3×5
Thruster
60% 1×5
65% 1×5
70% 3×5
Deadlift
60% 1×5
65% 1×5
70% 3×5
3 rounds:
:30 Sorenson Hold
:30 Rest
:30 L-Sit Hold
:30 Rest
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Competitor 2
10 rounds for distance:
:50 Run
:10 Recovery
(pace to cover the same distance every round)
Speed Ladder
2 rounds for time:
5 Snatch 155/105
4 Snatch 185/125
3 Snatch 205/135
2 Snatch 225/155
1 Snatch 245/165
100′ Hand Walk
(full recovery between rounds)
AMRAP 7:00
21 Double unders
14 Pistols (alt legs)
7 Deadlift 315/205
5 rounds for calories:
:10 Air Bike
:50 Rest
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Weightlifting
NHNF Clean + C&J
Work up to Heavy 2+1
-then-
Clean + Jerk
2x(2+1) at same weight
Floating Clean Pulls
95% 5×4
CAT Front Squat (:03 eccentric/explosive concentric)
70% 2×6
75% 2×5
80% 2×2
“Reading is to the mind what exercise is to the body. – Joseph Addison Reading is to the mind what exercise is to the body.”
~Joseph Addison
~Joseph Addison
