CrossFit:
6 rounds for total load:
20yrd Farmers Walk
(rest 2:00)
6 rounds for time:
40yrd Dog Sled Push 135/90
(rest 1:00)
______________________________
CrossFit Competitor
For load:
Wt Pull-up 5-5-5-5-5
(rest 2:00)
For load:
1.5 Press 4-4-4-4
(rest 2:00)
For time:
15-12-9
Handstand push-up
Ring Dip
Pull-up
______________________________
Weightlifting
Power Snatch:(based on your 1RM power snatch)
60% 2×4
70% 3×3
80% 2×3
Snatch Pull :
100% 3×3
+10kg 3×2
Back Squat:
80% 2×3
90% 2×3
Tabata ( High drop snatch)
“When the wind rises, some people build walls, others build windmills.”
~Chinese Proverb
