CrossFit
For load:
Overhead Squat 8-8-8
(make consistent increases)
 
For time:
20-18-16-14-12-10
Dumbbell Lunge (alt leg) 50/35
Dumbbell Snatch (alt arms) 50/35
(single dumbbell for both movements)
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Competitor
For time:
20-18-16-14-12-10
Dumbbell Lunge (alt leg) 50/35
Dumbbell Snatch (alt arms) 50/35
(single dumbbell for both movements)
 
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
 
AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Rep Snatch 210/120
(snatch any style)
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FitEssentials
For load:
8-8-6-6
Axle Thruster
DB Renegade Row (each arm)
 
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Ball Slam
:30 Rest
:30 Burpee
:30 Rest
:30 Forearm Plank
:30 Rest
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Weightlifting
Muscle Snatch + Drop Snatch
5(2+2) -choose weight-
 
Snatch Deadlift
4×4 -choose weight-
 
Back Squat
70% 4×6
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“The excellency of every art is its intensity, capable of making all disagreeable evaporate.”
~John Keats