CrossFit
For load:
Bench Press 3-3-2-2-2
(rest as needed)
5 rounds for time:
10 Wall Ball Shots 20/14
15 Kettlebell Swings 53/35
10 Burpees to a plate
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch + 1 OHS
(add 10lbs/5lbs each set)
AMRAP 5:00
2 Ring Muscle-ups
2 Deadlifts 315/205
~Rest 1:00~
AMRAP 5:00
2 Strict Handstand Push-ups
2 DBall Over the shoulder
~Rest 1:00~
For time:
30 Kettlebell Snatch 70/53 (alt arms)
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Weightlifting
Snatch
75% 2×3
80% 4×2
Clean + Jerk
75% 2+2, 2+2
80% 2+2, 2+2, 2+2
Front Squat
80% 2×4
85% 3×3
Bench Press
4×5 -choose weight-
Wide Grip Pull-ups
4 sets for total reps
