CrossFit
Front Squat
Build to heavy set of 5
85% of heavy set: 2×7
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3 Rounds:
3:00 to complete
500/350m Row
AMRAP Clean & Jerk 135/95
(rest 2:00 between rounds)
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Competitor 1
3 rounds for time:
150m Row
15 Russian Kettlebell Swing 70/53
150m Row
15 Toes to Bar
 
Snatch
70% 2×2
75% 1×1
80% 3×1
 
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
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Competitor 2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
Clean & Jerk
70% 2×2
75% 1×1
80% 3×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
5 rounds for time:
150m Row
15 Russian Kettlebell Swing 70/53
150m Row
15 Toes to Bar
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FitEssentials
Skill
Dumbbell Snatch 16-14-12-10 (alt arms)
 
AMRAP 8:00
60m Rt-Arm OH Carry
*5 Rt Single-Arm DB Thrusters every 15m
10 Ring Row
60m Lt-Arm OH Carry
*5 Lt Single-Arm DB Thrusters every 15m
10 Ring Row
 
(rest 2:00)
 
AMRAP 12:00
Row 300m
15 Sit-up
30 Plank Shoulder Taps (15 each shoulder)
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Weightlifting
Snatch
80% 4×1
 
Clean & Jerk
80% 3×1
 
Back Squat
80% 3×2
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“Sometimes when I consider what tremendous consequences come from little things, I am tempted to think there are no little things.”
~Bruce Barton