CrossFit
For load:
Find your Deadlift 1RM
5 rounds for total reps:
Thruster .66 bwt/.5 bwt
Pull-ups
(rest 3:00)
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CrossFit Competitor (off season)
Bench Press
75% 1×3
80% 2×2
85% 3×1
5 rounds for total reps:
Strict Bar Dips (:05 down/:05 up)
(rest 1:30)
For load:
Bent Barbell Row 8-8-8-8
(rest as needed)
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(choose reps prior to start. unbroken)
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Weightlifting
Rest
