CrossFit
For load:
Bench Press 3×3
(rear as needed)
“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
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CrossFit Competitor
Hang Power Snatch
75% 2×3
80% 3×2
based on power snatch 1rm
Back Squat
75% 2×3
80% 3×2
based on back squat 1rm
5 rounds for time:
21 Double unders (unbroken)
3 Kettlebell Snatch (each arm) 53/35
20:00 for calories:
1:00 Row
1:00 Rest
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Weightlifting
Athletes will test the Snatch/C&J at the practice meet this Saturday at 11:00a
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean + Jerk
70% 2+1, 1+1
75% 1+1, 1+1
80% 1+1, 1+1, 1+1
Snatch Pull
100% 3×3
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman
