CrossFit
For load:
Overhead Squat 3-3-3-3
(make consistent weight increases each set)
AMRAP 7:00
7 Deadlifts 225/155
21 Double unders
7 Thrusters 95/65
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Competitor 1&2
Power Snatch
70% 1×3
75% 1×3
80% 3×2
based on power snatch 1RM
Drop Snatch
70% 2×3
75% 3×2
based on snatch 1RM
Front Squat + Jerk Dip
80% 3+3, 3+3
90% 2+2, 2+2, 2+2
based on C&J 1RM
For load:
1.5 Press 3-3-3-3
(make consistent weight increases each set)
For load:
DB Curls 8-8-8-8
(make consistent weight increases each set)
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Weightlifting
Rest
