CrossFit
For load:
Bench Press 5-4-3-2-1
(rest as needed)
2 rounds for time:
30 Wall Ball Shots 20/14
30 Pull-ups
30 Box Jumps 24/20
30 Push-ups
30 Kettlebell Swings 53/35
30 Sit-ups
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CrossFit Competitor
Snatch
80% 2×3
85% 3×2
5 rounds for time:
21 Calories on The Airdyne
7 Chest to Bar Pull-ups
(alternate with partner)
For time:
30 Burpees
20 Clean & Jerk (squat) 135/95
30 Burpees
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 3×1
Clean Pull
100% 2×3
+10kg 3×2
Front Squat
80% 2×3
85% 2×2
90% 1.2.1
“I began learning long ago that those who are happiest are those who do the most for others.”
~Booker T. Washington
