CrossFit
For load:
Back Squat 5-3-3-2-2-2
(add 20lbs/10lbs each set)
For time:
1 Mile Run
100 Russian Kettlebell Swings 70/44
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CrossFit Competitor
Clean from blocks (below knee)
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 2×3
110% 3×2
For time:
12 Back Squats 225/155
400m Run
9 Back Squats
400m Run
6 Back Squats
400m Run
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Weightlifting
Power Snatch
70% 4×3
Power Clean
70% 4×3
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
