CrossFit
For load:
Every 2:00 for 10:00
4 Front Squat
(make consistent increases)
5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpee
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Competitor
Snatch
Build to a heavy set of 1
90% of heavy set: 3×1
Back Squat
75% 4×4
5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpee
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 5×1
Snatch Pull
100% 3×3
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
“You cannot push any one up a ladder unless he be willing to climb a little himself.”
~Andrew Carnegie
