CrossFit
Weighted Dip
Build to a heavy set of 3
65% of heavy set 5.4.3.2.1
*follow each set with 20 band pull aparts
 
For time:
800m Run
50 Pull-ups
800m Run
50 Push-ups
800m Run
50 Sit-ups
______________________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 5×1
 
For total reps:
Shoulder to Overhead 155/105
(rest 1:00)
Shoulder to Overhead 175/125
(rest 1:00)
Shoulder to Overhead 195/135
(rest 1:00)
Shoulder to Overhead 135/95
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
8 rounds for time:
8 Calories on the Assault Bike
8 GHD Sit-ups
_______________________
 
Competitor 2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
For total reps:
Power Snatch 135/95
(rest 1:00)
Power Snatch 155/105
(rest 1:00)
Power Snatch 175/125
(rest 1:00)
Power Snatch 115/75
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
10 rounds for time:
10 Calories on the Rower
10 Toes to bar
________________________
 
Weightlifting
Snatch
80% 4×1
 
Snatch High Pull
3×3 -choose weight-
 
Front Squat
85% 3×3
 
Barbell Sit-ups
5×5 -choose weight-
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“Accept the challenges so that you can feel the exhilaration of victory.”
~George S. Patton