CrossFit
Snatch
Build to a heavy set of 3
85% of heavy set: 2×3
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
____________________
 
Competitor
3 rounds not timed:
500m Row 
50 Double under
 
Snatch
70% 2×2
75% 1×1
80% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
___________________
 
FitEssentials
“Superset
12-10-8
Deadlift
DB Push Press
 
AMRAP 8:00
12 DB Box Step-up
12 DB Renegade Row (6/arm)
12 Sit-up
 
Tabata
Side Plank
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Weightlifting
Block Snatch (BK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 4×2
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“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.”
~Buddha