Just a heads up, the American Open Weightlifting Championships are in Dallas this year. Good opportunity to see some great weightlifters.

Alex, Jeff, Laura, and I are competing in the CrossFit Dallas Central’s Night of Champions Weightlifting Meet Friday evening. Come hang out and cheer everyone on. If you want to compete in the future, I definitely recommend spectating first.


1A) Dumbbell Walking Lunges 3X20 steps
Rest 60 seconds
1B) Strict Pull-Ups 3X10
Rest 60 seconds

2) Six rounds for reps of:
30 seconds of KBS (53/35)
30 seconds Rest
30 seconds of Box Jump Overs (24/20)
30 seconds Rest

Competition Training

1) Front Squat – 20 minutes to build to a “heavy” single
Let speed and mechanics dictate what “heavy” means.

2) Power Snatch + Snatch 5×1
Rest 2-3 minutes. Build up to a heavy set, then do 4 more sets at that weight. Unbroken.

3) Snatch Pull 3×5@95-100% of 1RM
Rest 2-3 minutes

4A) Weighted GHD Hip Extension 3×6@ 4022 tempo
Rest 60 seconds
4B) Strict Toes to Bar 3X10@ 3010 tempo
Rest 60 seconds


Double check your body weight and make sure there are no issues. Prep your equipment, don’t forget anything. Make sure you take a water bottle and snacks.

Time to have fun and set some meet PRs!

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