CrossFit
For load:
Front Squat 8-5-3-3-3
(make consistent increases)
 
3 rounds for time:
250m Row
10 Thruster 95/65
200m Run
10 Power Snatch 95/65
250m Row
10 Shoulder to Overhead 95/65
200m Run
10 Power Clean 95/65
______________________
 
FitEssentials 
For load:
Sumo Deadlift 8-8-8
*follow each set with a 60′ Single-Arm Overhead Carry (each arm)
 
3 rounds for reps + cals:
1:30 Row for cals
:30 Dumbbell Push Press (moderate load)
:30 Sit-ups
(rest 2:30)
 
Accumulate 1:30
Front Leaning Rest (Adv: Rings)
_____________________
 
Competitor 1
Snatch
75% 2×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
 
Snatch Pull
100% 3×3
 
Back Squat
70% 1×3
80% 2×2
90% 3×1
 
For time:
250m Row
(rest :30)
500m Row
(rest 1:00)
750m Row
(rest 1:30)
500m Row
(rest 1:00)
250m Row
______________________
 
Competitor 2
With a partner for time:
11-9-7-5-3
Over the box jump 24/20
(alternate rounds with a partner)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
 
Snatch Pull
90% 1×3
100% 1×3
+20lbs 2×2
 
Back Squat
75% 1×3
80% 2×2
85% 3×1
 
At 2k row pace:
3 x 250m row (rest :30)
2 x 500m row (rest 1:00)
1 x 750m row (rest 1:30)
2 x 500m row (rest 1:00)
3 x 250m row (rest :30)
______________________
 
Weightlifting
Snatch
80% 3×1
85% 1×1
 
Clean + Jerk
80% 3(1+1)
85% 1(1+1)
 
Back Squat
80% 3×2
24059503_10155031322801863_5896559277631314933_o
 

“Facing it, always facing it, that’s the way to get through. Face it.” 
~Joseph Conrad