CrossFit
For load:
Weighted Pull-up 3-2-2-1-1-1
(make consistent increases)
 
For time:
30 Power Snatch 95/65
30 Bar Facing Burpee
30 Thrusters 95/65
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FitEssentials
For load:
Sumo Deadlift 10-10-10
*Complete :30 Single-arm Overhead Hold on each arm after each set
 
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Burpee
:30 Rest
:30 Slam Ball
:30 Rest
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Split Power Clean from blocks + 2 Split Jerk
(add 10lbs/5lbs each set)
 
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 2×1
 
Back Squat
Build to a heavy set of 1
 
3 rounds for time:
500m Row
20 Burpee over the rower
(rest 2:00)
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Competitor 2
For time:
15 Hang Power Clean 185/135
12 Power Jerks
9 Thrusters
 
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 2×1
 
Back Squat
Build to a heavy set of 1
 
For time:
30 Wall Ball Shot 30/20
20 Burpee to 6″ reach
10 Dumbbell Power Clean 70/50
(rest 1:00)
30 Wall Ball Shot 20/14
20 Burpee to 6″ reach
10 Dumbbell Power Clean 60/45
(rest 1:00)
30 Wall Ball Shot 14/10
20 Burpee to 6″ reach
10 Dumbbell Power Clean 55/35
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Weightlifting
Pause Snatch + Snatch
80% 2(1+1)
-then-
80% 3×1 (Snatch only)
 
Block Snatch Pull
115% 4×3
 
Back Squat
85% 4×2
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“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” 
~Ralph Waldo Emerson