CrossFit
For load:
Thrusters 5-5-5-5-5
(rest as needed)

10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor
Hang Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1

Snatch High Pull
4×4 -choose weight-

AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols (alt legs)

8 rounds for total distance:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean
75% 1×2
80% 1×2
85% 1.2
90% 3×1

3 Position Snatch Pull
90% 2×3
100% 3×2

Bent Dumbbell Row
4×10 -choose weight-

3 rounds for total reps:
Toes to Bar

Sussy

 

 

 

 

 

 

 

 

 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman