CrossFit
For load:
Deadlift 5-5-5-5-5
(add 20lbs/10lbs each set)
With a partner for time:
100 Russian Kettlebell Swings 53/35 (hold axle bar overhead 90/50)
100 Wall Ball Shots 20/14 (hold top position of dip)
100 Double Unders (wall sit)
100 Calorie Row (plank hold)
(partner must hold static position to allow work)
___________
CrossFit Competitor
Power Snatch (touch & go)
70% 1×3
75% 1×3
80% 3×2
65% 5+
Snatch Pull from blocks (below knee)
100% 2×3
110% 3×2
3 rounds for total time:
(4:00 to complete each round)
500m Row
10 Over head Squats 155/105
(rest with remaining time)
_____________
Weightlifting
Rest
