CrossFit
For load:
Deadlift 8-5-5-3-3-3
(add 20lbs/10lbs each set)
3 rounds for time with a partner:
6 Wall Walks
12 DBall Over the Shoulder 150/80
24 Toes to Bar
36 Burpees
48 Ball Slams 20/14
(one person works at a time)
___________
CrossFit Competitor
Hang Power Snatch
65% 1×3
70% 2×2
75% 3×1
based on power snatch 1rm
Power Snatch
80% 2×2
85% 3×1
65% 1×5+ (t&g)
based on power snatch 1rm
Clean Pull from the blocks
100% 1×3
110% 1×3
120% 3×2
6 rounds for Calories + Burpees:
:30 Row for Calories
:30 Rest
:30 Burpees Over the Rower
:30 Rest
______________
Weightlifting
Rest
