CrossFit
For load:
Press 5-5-3-3-3
(rest as needed)
5 rounds for time:
7 Pull-ups
7 Thrusters 75/55
7 Burpees
______________________________
CrossFit Competitor
Clean
75% 1×2
80% 2×2
85% 1×1
90% 3×1
(rest as needed)
For load
Weighted Hanging Leg lift 7-7-7
(rest 1:00)
AMRAP 10:00
10 Power Snatch 75/55
30 Double Unders
______________________________
Weightlifting
Front Squat
75% 2×3
80% 3×2
85% 2×1
90% 1×2
Romanian Deadlift
85% 4X3
Push Press(snatch grip)
80% 2×3
85% 2×3
90% 2×2
95% 1×1
PR
“The most important actions are never comfortable.”
~ Tim Ferriss
