CrossFit
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squat 95/65
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Competitor
Athletes not competing in Masters Qualifier
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
 
3 rounds for total calories:
2:00 Assault Bike
1:00 Rest
2:00 Row
1:00 Rest
2:00 Ski Erg
1:00 Rest
2:00 Air Runner
1:00 Rest
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FitEssentials
For load:
Axle Push Press 6-6-4-4-4
*complete :30 ring row or strict pull-up between sets
 
4 rounds for time:
16 Single-Arm Dumbbell Thruster (8 each arm)
12 Single-Arm Bent Dumbbell Row (6 each arm)
8 Strict Toes to Bar/Hanging Knee Raises
:20 Side Plank (each arm)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×2
 
Eccentric Snatch Pull (:06)
90% 5×1
 
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
 
4 rounds:
10 Incline Sit-up
10 Weighted Back Extension
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“Big shots are only little shots who keep shooting.”
~Christopher Morley