CrossFit
For load:
Bench Press 8-5-3-3-3
(rest as needed)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
_____________________________
CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs)
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs)
Back Squat
70% 1×3
80% 2×2
90% 3×1
Not timed:
1 Mile Jog
_______________________________
Weightlifting
Snatch + Hang Snatch (above knee)
80% 1+2, 1+2
85% 1+1, 1+1
Clean + Front Squat + Jerk
85% 1+1+1, 1+1+1, 1+1+1
Clean Deadlift
100% 4×3
Good Morning
3×8 -choose weight-
Weighted Sit-ups
3×10 -choose weight-
