CrossFit
For load:
Pause Back Squat (:02 in bottom) 5-5-5
(make consistent increases)
For time:
40 Wall Ball 20/14
30 Pull-up
20 Handstand Push-up
30 Wall Ball
20 Pull-up
10 HSPU
20 Wall Ball
10 Pull-up
5 HSPU
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Competitor
For load:
Every 1:00 for 10:00
2 Snatch
(add 10lbs/5lbs each set)
Back Squat
70% 2×3
80% 3×2
5 rounds for time:
300m Row
10 Burpee Over the Rower
(rest 1:00 between rounds)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
80% 2×2
90% 3×1
Barbell Sit-up 8-8-8
“Life is painting a picture, not doing a sum.”
~Oliver Wendell Holmes, Jr.
