Weightlifting/Strongman Practice Day

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


25 minutes to complete:

Snatch Complex (Perform 5 sets of:)

1 Snatch Pull + 2 Power Snatch + 3 Overhead Squat

Yoke Carry (Max for 100 feet)


Metcon (5 Rounds for reps)

Row 2500 meters

– Every 500 meters, get off rower and max out your pull-ups
Score will be your total number of reps performed of pullups in each round you get off the rower, not your time to completion. Why? Because the person who is stronger at pull-ups will actually take longer to complete the workout because they are spending more time on the bar in most cases. I want you guys to row hard for 500 meters, and then max out your pull-ups each round to accumulate the most volume of work of pull-ups under fatigue