CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd: Strict Pull-ups
Even: Strict Handstand Push-ups
(choose reps prior to start. only score successful, unbroken rounds)
3 rounds for time:
9 Toes to Bar
15 Box Jumps 24/20
21 Kettlebell Swings 53/35
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Competitor 1&2
Jerk in Split
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
For load:
Every 1:00 for 10:00
1 Power Snatch
Add 10lbs/5lbs each set
Push Press
70% 2×2
80% 1×1
90% 2×2
5 rounds for total reps:
1 Muscle-up + Strict Ring Dips
(rest 1:00)
For load:
Triceps Extension 10-10-10-10
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Weightlifting
Rest
