CrossFit
For Load:
1.5 Back Squat 4-4-4-4
(make consistent increases)
AMRAP 8:00
6 Power Clean 135/95
24 Double Under
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Competitor
For load:
Power Clean (floating) 3-3-3-3-3
(make consistent increases)
Tempo Back Squat (:04 ecc)
70% 1×3
75% 1×3
80% 3×1
For time: (record splits)
9-12-15-18-21-24
Calorie Assault Bike
Russian Kettlebell Swing 70/53
(200m recovery jog between intervals)
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Weightlifting
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch High Pull
3-3-3-3-3
(make consistent increases)
Back Squat
70% 1×3
75% 1×3
80% 3×2
Weighted Sit-up 15-12-9
“They know enough who know how to learn.”
~Henry Adams
