CrossFit
For load:
Bench Press 4×4
(rest as needed)
AMRAP 12:00
3 Shoulder to overhead 115/75
6 Ring Dips
9 Pull-ups
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CrossFit Competitor
Front Squat
75% 2×2
80% 2×2
85% 2×1
For Calories + Reps:
2:00 Row
2:00 Thruster 95/65
2:00 Row
2:00 Power Snatch 95/65
2:00 Row
2:00 Squat Clean 95/65
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Weightlifting
Muscle Snatch
2×3 70%
2×3 75%
2×2 80%
Clean Deadlift
4×3 -Choose Weight-
Back Squat
75% 2×4
80% 2×3
85% 2×2
Barbell Bent Row
4×8
“You get the best effort from others not by lighting a fire beneath them, but by building a fire within.”
~Bob Nelson
