CrossFit
For time:
70-50-30
Double under
Kettlebell Swing 53/35
Sit-up
_________________________
Competitor
For load:
Power Snatch (floating) 5-5-5-5-5
(make consistent increases)
Back Squat
70% 1×4
75% 1×4
80% 1×4
For time:
70-50-30
Double under
Kettlebell Swing 53/35
Sit-up
____________________________
Weightlifting
At a moderate load:
Muscle Snatch
3-3-3-3-3
(make consistent increases)
At a moderate load:
Snatch Grip Push Press
5-5-5-5-5
(make consistent increases)
At a moderate load:
Snatch High Pull
3-3-3-3-3
(make consistent increases)
Back Squat
70% 4×4
“The by-product is sometimes more valuable than the product.”
~Havelock Ellis
