CrossFit
For load:
1.5 Back Squat 2-2-2-2-2
(make consistent increases)
3 rounds for total reps:
AMRAP 4:00
3 Deadlift 275/185
6 Calorie Row
18 Double under
(rest 1:00 between AMRAP’s)
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Competitor
No measure:
2000m Row
For load: (constant load)
Every 1:00 for 10:00
Odd min: 3 Front Squat
Even min: 6 Back Squat
(same weight for both lifts)
3 rounds for total reps:
AMRAP 4:00
3 Deadlift 275/185
6 Calorie Row
18 Double under
(rest 1:00 between AMRAP’s)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
Barbell Sit-up 8-8-8
“I hear and I forget. I see and I remember. I do and I understand.”
~Confucius
