CrossFit
For load:
Front Squat 1-1-1-1-1-1
 
“Hope”
3 rounds for total reps:
1:00 Burpees to Plate
1:00 Power Snatches 75/55
1:00 Box Jumps 24/20
1:00 Thrusters 75/55
1:00 C2B Pull-ups
1:00 Rest
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Competitor 1&2
AMRAP 8:00
8 Power Snatch 95/65
24 Double under
8 Overhead Squat 95/65
 
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Clean Pull
100% 4×3
 
Back Squat
75% 4×3
 
AMRAP 8:00
8 Box Step Over 50/35
24 Single-Arm Dumbbell Snatch 50/35 (12 each arm)
8 Burpee Over Dumbbell
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 -
FitEssentials
For load:
8-8-6-6
Axle Push Press
Seated Row (:02 pause against torso)
 
3 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Lateral Box Step-over
:30 Rest
1:00 Burpee
:30 Rest
1:00 Side Plank (:30/side)
:30 Rest

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Weightlifting
Muscle Snatch
5×3 -choose weight-
 
Snatch High Pull
75% 4×4
(based on 1rm snatch)
 
Front Squat
80% 4×2

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