CrossFit
For load:
Bench Press 8-6-4-4-4
(make consistent increases)
5 rounds for time:
21 Calorie Row
15 Hand Release Push-up
9 Deadlift 225/155
_______________________________
Competitor
Snatch
70% 1×3
75% 1×3
80% 3×2
Snatch Pull
90% 4×4
Back Squat
65% 3×8
3 rounds for time:
15 Overhead Squat 115/85
30 Russian Kettlebell Swing 70/53
45 Calorie Row
___________________________________
Weightlifting
Muscle Snatch
2-2-2-2-2
At a moderate load:
Drop Snatch 3-3-3
Snatch
70% 2×3
75% 3×2
Back Squat
70% 4×6
3 rounds:
10 Incline Sit-up
15 Back Extension
“No one ever became great except through many and great mistakes.”
~William E. Gladstone
