Weightlifting/ Strongman Practice

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


30 minutes to complete:

Snatch Complex (5 sets)

2 Snatch Deadlift + 1 Snatch + 2 Overhead Squats

Heavy Sled Push

As heavy as possible (AHAP) down 1 length of turf


Partner WOD – 20 minutes

Metcon (AMRAP – Rounds and Reps)


5 Thrusters (95/65)

5 Burpees

While partner hangs from the pull-up bar

Partner 1 has 1 minute to complete their thrusters and burpees, which partner 2 is hanging from the bar. Whatever time is left in the minute is rest for both partners. During the second minute, partners switch roles.