CrossFit
Bench Press
Build to a heavy set of 3
 
For time:
21 Dumbbell Squat 50/35
9 Burpee Toes to Bar
15 Dumbbell Squat
15 Burpee Toes to Bar
9 Dumbbell Squat
21 Burpee Toes to Bar
___________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Muscle Snatch
 (make consistent increases)
 -
Power Snatch
Build to a heavy set of 3
85% of heavy set: 5×1
 
Back Squat
Build to a heavy set of 3
 
5 attempts to establish:
Max Standing Broad Jump
 
At a moderate load:
Single-Leg RDL 3×8
_____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Power Snatch (t&g)
 
For time:
45 Double under
15 Box Jump 24/20
 
Back Squat
Build to a heavy set of 3
 
For time:
15 Box Jump 24/20
45 Double under
 
For time:
21 Dumbbell Squat 50/35
9 Burpee Toes to Bar
15 Dumbbell Squat
15 Burpee Toes to Bar
9 Dumbbell Squat
21 Burpee Toes to Bar
________________________________
 
FitEssentials
For load
Superset
7-5-5-3-3-3
Axle Push Press
Bent Over DB Row (:02 pause against chest)
 
AMRAP 10:00
16 Renegade Row (8 each arm)
12 Axle Front Rack Box Step-up (6 each leg)
8 Burpee
_______________________________
 
Weightlifting
Snatch
80% 2×1
85% 2×1
 
Clean & Jerk
80% 2×1 (followed by 1:30 rest)
85% 2×1 (followed by 2:00 rest)
 
Back Squat
85% 3×2
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“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
~Martin Luther King, Jr.