CrossFit
Barbell Cycling
Clean & Jerk 10-10-10
 
AMRAP 15:00
30 Wall Ball 20/14
45 Double Under
30 DB Walking Lunge 50/35 (single DB)
45 Double Under
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Competitor
Snatch (floating)
Build to a heavy set of 3
 
AMRAP 3:00
Snatch at 85% of heavy set
 
Back Squat
70% 2×2
75% 1×1
80% 3×1
 
10 rounds for time:
9 Thruster 95/65
35 Double under
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FitEssentials
16:00 for load + reps:
10 Single-Arm DB Thruster (5/arm)
8 Barbell Upright Row
10 Single-Leg DB Romanian Deadlift (5/leg)
:20 Dip Support
(rest as needed between movements)
 
AMRAP 10:00
20 Ball Slam
20 Plank Shoulder or Hip Taps (10/arm)
15/10 Cal Row
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Weightlifting
NF Snatch
75% 4×2
 
Snatch High Pull
80% 5×3
 
Back Squat
80% 4×3
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“Man is a gaming animal. He must always be trying to get the better in something or other.”
~Charles Lamb