CrossFit
For load:
Push Press 5-5-5-5-5
(make consistent increases)
 
For time:
21-15-9
Single-Arm Dumbbell Snatch (alt arm) 50/35
Over the Box Jump 24/20
Pull-up
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FitEssentials
For load:
-Superset-
12-10-8-6
Close Grip Bench Press
Single-Arm Suitcase Deadlift (each arm)
 
AMRAP 12:00
30m Single-arm Front Rack Carry
15 Sit-ups
10 Burpees
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Competitor 1&2
Not timed:
400m Run
21 GHD Sit-ups
400m Run
15 GHD Sit-ups
400m Run
9 GHD Sit-ups
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Snatch
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1 (every :30)
80% 1.1.1 (every :45)
75% 1.1.1.1 (every :30)
70% 1.1.1.1.1 (every :15)
(no more than 1:00 rest at weight changes)
 
Back Squat
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
(no more than 1:00 rest at weight changes)
 
5 rounds not timed:
30 Calorie Row
30 Double unders
30′ Hand Walk
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Weightlifting
Pause Snatch + Snatch
85% 1+1
-then-
85% 2×1 (Snatch only)
 
Block Snatch Pull
120% 3×3
 
Back Squat
85% 6×3
 
4 Rounds
15 Ground Based Twist (per side)
15 Paloff Press (light band)
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“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne