CrossFit
Back Squat
Build to a heavy set of 8
 
AMRAP 8:00
8 Dumbbell Power Clean 50/35
8 Parallette Pass Through
8 Wall Ball Shot 20/14
__________________________
 
FitEssentials
For load:
Superset
10-8-6
Single leg DB Romanian Deadlift (each leg)
Behind the Neck Press (leave 1 or 2 reps in tank each set)
 
AMRAP 15:00
400m Row
30m Left arm OH Carry – moderate
8 Left arm DB Push Press
30m Right arm OH Carry
8 Right arm DB Push Press
:30 Forearm Plank
8 Burpees
______________________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Split Power Clean & Jerk from blocks
 
5 attempts to establish:
Max Standing Triple Jump
 
Power Clean
Build to a heavy set of 2 (t&g)
 
Back Squat
Build to a heavy set of 2
85% of heavy set: 5×1
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
_______________________________
 
Competitor 2
For time:
30 Synch Toes to Bar
15 Box Jumps 24/20
30 Double unders
(T2B is the only partner exercise)
 
For load:
Every 1:00 for 10:00
5 Dumbbell Power Clean
(increase weight each set)
 
For time:
30 Double unders
15 Box Jumps 24/20
30 Synch Toes to Bar
 
3 rounds for time:
400m Run
45′ DBall Carry 150/100
15 Back Squat 225/155
_______________________________
 
Weightlifting
Every 1:30 for 15:00
NHNF Snatch doubles
(moderate load)
 
3-Position Snatch Pull
6×3 -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
70% 4×6
75% 3×5
30728428_1416723221789148_133409664262995968_n
“For once you have tasted flight you will walk the earth with your eyes turned skywards, for there you have been and there you will long to return.”
~Leonardo da Vinci