CrossFit
For load:
Front Squat 4×4
(rest as needed)
For load:
Push Press 4×4
(rest as needed)
For load:
Power Clean 4×4
(rest as needed)
For load:
Barbell Sit-up 5×5
(rest as needed)
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CrossFit Competitor
Clean + Jerk
75% 2+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR
Stop Squat
3×3 -choose weight-
Time trial:
2000m Row
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Weightlifting
Rest
“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
~Greg Glassman
