CrossFit
Skill
Clean & Jerk
 
“Fran”
For Time:
21-15-9
Thruster 95/65
Pull-up
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Competitor
For reps:
:30 Snatch 155/105
1:30 Rest
:30 Clean & Jerk 185/125
1:30 Rest
:30 Back Squat 225/155
 
3 rounds:
3:00 to complete.
250m Row
Snatch 155/105 (match reps from test set)
 
3 rounds:
3:00 to complete.
250m Row
Clean & Jerk 185/125 (match reps from test set)
 
3 rounds:
3:00 to complete.
250m Row
Back Squat 225/155 (match reps from test set)
_____________________
 
FitEssentials
8-8-5-5-5
Close Grip Bench Press
Single-Arm Row
 
4 rounds for reps + cals
1:00 Row
1:00 Lateral Box Step-over
1:00 Row
1:00 Rest
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Weightlifting
Snatch
80% 3×1
 
Clean & Jerk
80% 3×1
 
Back Squat
80% 3×3
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“It is good to be without vices, but it is not good to be without temptations.”
~Walter Bagehot