CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
2 rounds for time:
30 Kettlbell Swings 53/35
20 Toes Through Rings
30 Steps Walking Lunge
20 Pass Throughs
30 Wall Ball Shots 20/14
20 Sit-ups
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CrossFit Competitor
Hang Snatch
65% 2×2
70% 1×1
75% 3×1
3 rounds for time:
300m Row
(rest 1:00)
150m Row
(rest 1:00)
450m Row
(rest 3:00)
PNF Stretch
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Weightlifting
Front Squat
80% 2×4
85% 3×3
Power Clean + Power Jerk
80% 2+2, 2+2, 2+2
85% 1+2, 1+2
Snatch Deadlift (slow)
100% 4×3
Snatch Grip Push Press
4×4 -choose weight-
Barbell Situps
4×5 -choose weight-
