CrossFit
5 rounds for total reps:
Strict Pull-ups
3 rounds for time:
500m Row
400m Run
50 Double unders
(rest 2:00)
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CrossFit Competitor
Clean
70% 2×3
75% 2×2
80% 2×1
(rest as needed)
3 rounds for load:
10 Power Snatch (T&G)
(rest 2:00)
3 rounds for time:
400m Run
15 Box Jumps 24/20
(rest 1:00)
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Weightlifting
Power Snatch
80% 2×3
85% 2×2
90% 3×1
Snatch High Pull
85% 3×4
90% 3×3
Back Squat
80% 3×3
85% 3×2
“Life isn’t about finding yourself. Life is about creating yourself.”
~George Bernard Shaw
