CrossFit
“Kelly”
5 rounds for time:
400m Run
30 Box Jump 24/20
30 Wall Ball Shot 20/14
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Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
Back Squat
90% 4×1
3 rounds for time:
400m Run
30 Box Jump 24/20
30 Wall Ball Shot 20/14
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Weightlifting
At a moderate load:
Muscle Snatch 3-3-3-3-3
(make consistent increases)
At a moderate load:
Snatch Push Press 3-3-3-3
(make consistent increases)
At a moderate load:
Drop Snatch 3-3-3
(make consistent increases)
Back Squat
65% 4×8
3 rounds:
10 Incline Sit-up
15 Back Extension
“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty
