CrossFit
“CrossFit Total”
For load:
Back Squat 1-1-1
For load:
Strict Press 1-1-1
For load:
Deadlift 1-1-1
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Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)
Clean from blocks (BK)
2 waves:
80% 1×1
85% 1×1
90% 1×1
Based on Front Squat 1RM
2 Front Squat 85%
(rest :15)
4 Back Squat (same weight)
(rest :15)
4 Back Squat (same weight)
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
