CrossFit
For load:
Overhead Squat 2-2-2-2
(make consistent weight increases each set)
7 rounds for time:
7 Thrusters 75/55
7 Pull-ups
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Competitor 1&2
Every 1:00 for 1:00
2 Power Snatches @ 80%
based on Power Snatch 1RM
Drop Snatch
70% 2×3
80% 3×2
Front Squat + Jerk Dip
80% 2+2
90% 2+2
100% 1+2
110% 1+1, 1+1
based on C&J 1RM
For load:
Find Strict Press 1RM
For load:
Barbell Curls 10-10-10
(make consistent weight increases each set)
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Weightlifting
Rest
