CrossFit
For Load:
Power Clean 5×5
4 rounds for total reps:
1:00 Russian Kettlebell Swing 70/53
1:00 Ball Slam 20/14
1:00 Box Jump 24/20
1:00 Rest
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Competitor
Snatch
75% 1×3
80% 2×2
85% 3×1
Snatch Pull
100% 3×3
Back Squat
60% 1×8
65% 1×8
70% 1×8
3 rounds for total reps:
1:00 Wall Ball Shot 30/20
1:00 Russian Kettlebell Swing 70/53
1:00 Box Jump 24/20
1:00 Rest
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
100% 4×3
Back Squat
65% 1×6
70% 1×6
75% 1×6
Incline Sit-up
15-12-9
“Truth is exact correspondence with reality.”
~Paramahansa Yogananda
