CrossFit
For load:
Bench Press 3-2-2-1-1-1
(add 10lbs/5lbs each set)
3 rounds for total reps:
1:00 Wall Ball Shots
1:00 Russian Kettlebell Swings 70/44
1:00 Double unders
1:00 Rest
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CrossFit Competitor
Halting Snatch Pull (below knee)
90% 2×3
100% 3×2
Front Squat
65% 2×2
75% 1×1
85% 3×1
For time:
10-9-8-7-6-5-4-3-2-1
Thruster 95/65
Power Snatch 95/65
(each exercise must be unbroken)
For time:
21 Plate Sit-ups 25lbs
21 Toes to Bar
15 Plate Sit-ups
15 Toes to Bar
9 Plate Sit-ups
9 Toes to Bar
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Weightlifting
Back Squat
85% 3×3
90% 2×2
Power Snatch + OHS hold
80% 2+1, 2+1
85% 2+1, 2+1, 2+1
Based on Power Snatch 1RM
Clean Pull
100% +10kg 2×3
100% +15kg 2×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
3×10
