CrossFit
For load:
Back Squat 3-3-3-3-3
(rest 2:00)
For load:
Press 3-3-3-3-3
(rest 2:00)
For load:
Deadlift 3-3-3-3-3
(rest 2:00)
_______________________________________________
CrossFit Competitors
For load:
Every 1:00 for 10:00
1 Power Snatch
For Load & Reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Wt Pull-up 45/25
3 rounds for time:
50 Double Unders
7 Dumbbell Clean & Jerk 65/45
__________________________________________
Weightlifting
Snatch:
80% 2×3
85% 2×2
90% 2×1
95% 1
Back Squat:
80% 4×3
85% 3×2
90% 2×2
Deadlift:
80% 3×3
85% 2×3
90% 2×2
“If you take responsibility for yourself you will develop a hunger to accomplish your dreams.”
~Les Brown
