CrossFit
For load:
Suite Case Deadlift (single-arm) 8-8-8-8
(make consistent increases)
3 rounds for time:
800m Run
30 Wall Ball Shot 20/14
30 Pull-up
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Competitor
At 70% of 1RM
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch + 1 OHS
(make consistent increases)
3 rounds for time:
800m Run
30 Wall Ball Shot 20/14
30 Kettlebell Swing 53/35
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Weightlifting
Muscle Snatch + Power Snatch + Snatch
3(1+1+1)
Snatch from blocks (AK)
70% 2×3
75% 2×3
Snatch
80% 3×1
Snatch Pull
95% 3×3
Back Squat
65% 1×5
70% 1×5
75% 2×5
“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
~Friedrich Nietzsche
