CrossFit
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Power Snatch
(make consistent increases)
 
15 rounds for time:
1 DBall over the shoulder 150/80
3 Handstand Push-up
5 Box Jumpes 24/20
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FitEssentials
For load:
Superset
12-10-8
Suitcase Deadlift (each arm)
Behind the Neck Press
 
For load:
Superset
10-10
Single arm Waiter’s Squat (each arm)
Ring Row (Adv: False Grip) – 2s pause against chest
 
For Reps & Cals:
Tabata Burpee
Rest 1:00
Tabata Row
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Competitor 1
At moderate intensity:
5×3 Box Jump from seated position
 
At a moderate load:
Every 1:00 for 10:00
3 Muscle Snatch
 
Snatch
Build to a heavy set of 3
90% of heavy set: 2×2
 
Back Squat
Build to a heavy set of 8
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Competitor 2
For load:
Every 1:00 for 10:00
Odd min: 12 Toes to bar
Even min: 8 Power Snatch (T&G)
 
For time:
75 Double unders
 
For load:
Every 2:00 for 10:00
8 Back Squat
(make consistent increases)
 
For time:
75 Double unders
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row for calories
:50 Rest
:20 Row for calories
:40 Rest
:30 Row for calories
:30 Rest
:40 Row for calories
:20 Rest
:50 Row for calories
:10 Rest
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Weightlifting
Snatch
90% 1×1
85% 4×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2 (1:30 rest)
90% 3×1 (full rest)
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“All you need in this life is ignorance and confidence, and then success is sure.” 
~Mark Twain