CrossFit
“CrossFit Total”
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
Three attempts to establish your 1rm in each lift.
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CrossFit Competitor
Snatch
70% 2×3
75% 1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 bwtween reps)
Take full recovery between sets.
Jerk
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Stop Squat
3×3 -choose weight-
Time trial:
1500m Row
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Weightlifting
Rest
