CrossFit
For load:
Bench Press 3×3
(rest as needed)
3 rounds for time:
500m Row
400m Run
30 Push-ups
(rest 2:00)
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CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2
For load:
Every 1:00 for 10:00
1 Snatch
Power Clean + Push Press
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
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Weightlifting
Muscle Snatch
2×3 80%
2×2 85%
3×1 90%
Romanian Deadlift
4×3 -Choose Weight-
Back Squat
80% 3×3
85% 2×2
90% 2×1
“I don’t know the key to success, but the key to failure is trying to please everybody.”
~Bill Cosby
