CrossFit
For load:
Weighted Push-ups 3-3-2-2-2
(add 10lbs/5lbs each set)
AMRAP 9:00
7 Box Jumps 24/20
7 Burpees
7 Kettbell Swings 53/35
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CrossFit Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
3 rounds for total reps:
CTB Pull-ups
(rest 1:00)
For reps:
Every 1:00 for 14:00
Odd min: Ring Muscle-up
Even min: Power Clean at 80%
(choose reps prior to start. unbroken)
For time:
100 Calories on the Assault Bike
(4 burpees every minute)
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Weightlifting
Snatch
75% 2×2
80% 3×1
Clean + Jerk
75% 2+2, 2+2
80% 1+1, 1+1, 1+1
Pause Squat
70% 2×3
80% 3×1
Barbell Row
4×5 -choose weight-
Abmat Situps
3×20 (1:00 rest periods)
