CrossFit
For load:
Bench Press 5-3-3-2-2-2
(add 10lbs/5lbs each set)
3 rounds for time:
25 Calorie Row
25 Sit-ups
25 Burpees
25 Double unders
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CrossFit Competitor
Snatch
70% 2×2
75% 2×1
80% 2×1
85% 2×1
For total reps:
Every 1:00 or 10:00
Odd min: 2 Thrusters at 185/125
Even min: Bar Muscle-ups
(start each 1:00 with 3 pistols each leg)
(choose reps prior to starts. unbroken)
5 rounds for time:
14 Calories on The Assault Bike
7 CTB Pull-ups (unbroken)
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Weightlifting
Back Squat
80% 2×4
85% 3×3
Power Snatch + OHS hold
80% 2+1, 2+1, 2+1
85% 2+1, 1+1, 1+1
Clean Pull (lower deficit)
100% +5kg 1×3
100% +10kg 2×3
100% +15kg 2×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
3×10
“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman
