CrossFit
For load:
Back Squat 2-2-2-2-2
 
3 Rounds for time:
30 Wall Balls 20/14
200m Farmer Carry 53/35
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Competitor 1
At a moderate load:
5+1, 4+1, 3+1, 2+1, 1+1
Snatch Grip Push Press + Overhead Squat
 
Snatch
75% 2×3
80% 3×2
 
Back Squat
70% 2×2
75% 2×1
80% 1×1
85% 2×1
90% 2×2
 
Not timed:
400-100-300-100-200-100-100-100m
Assault Air Runner
(alternate with a partner)
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Competitor 2
Not timed:
400-100-300-100-200-100-100-100m
Assault Air Runner
(alternate with a partner)
 
Snatch
80% 2×3
85% 3×2
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 2×1
80% 1×1
85% 2×1
90% 2×2
 
4 rounds not timed:
10 Weighted Back Extension 25lbs
10 Incline Sit-up
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FitEssentials
Romanian Deadlift 5-5-3-3-3 (slow tempo)
*Follow each set with :20 Side Plank w/Hip Abduction (both legs)
 
3 Rounds for cals + reps:
1:00 Lateral BSO
:30 Rest
1:00 Ball Slam
:30 Rest
1:00 Row
:30 Rest
1:00 Forearm Plank
:30 Rest
 
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Weightlifting
Hang Power Snatch + Snatch
75% 2(1+2)
80% 3(1+1)
 
Snatch Deadlift + Floating Snatch Pull
4(1+3) -choose weight-
 
Back Squat
70% 2×6
75% 3×5
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