CrossFit
For load:
Front Squat 1-1-1-1-1
(make consistent increases)
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
_____________________
Competitor
At a moderate load:
Drop Snatch 3×3
Snatch
70% 2×3
75% 3×2
Back Squat
85% 4×2
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
______________________
Weightlifting
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×1
75% 2×1
80% 2×1
Snatch Pull
90% 3×3
“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
~Friedrich Nietzsche
