CrossFit
With a partner for cals + reps:
1:00 Assault Runner
2:00 Rope Climb
3:00 Dumbbell Power Clean & Jerk 50/35
4:00 Box Jump 24/20
5:00 Kettlebell Lunge 53/35 (single bell)
6:00 Row for Calories
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Competitor
At a moderate load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch (BK)
(add 10lbs/5lbs each set)
Snatch Pull + Snatch + Overhead Squat
70% 2(1+1+1)
75% 1+1+1
80% 2(1+1+1)
For time:
9-7-5-3
DBall Over the Shoulder 150/100
Over the Box Jump 24/20
3 rounds for time:
45 Double under
15 Calorie Assault Bike
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Weightlifting
Snatch
70% 3×1
Clean & Jerk
70% 3×1
Push Press
70% 3×3
“You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”
~Friedrich Nietzsche
