CrossFit
For load:
Back Squat 5-5-5-5-5
(rest 2:00)
For load:
Press 5-5-5-5-5
(rest 2:00)
For load:
Deadlift 5-5-5-5-5
(rest 2:00)
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CrossFit Competitor
For load:
Snatch 2-2-2 -or- Ladder
(rest 2:00)
For total Reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Wt Pull-up 35/15
3 rounds for time:
7 Back Squats 225/155
14 KBS 53/35
400m Run
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Weightlifting Club
Push Press
70% 2×3
80% 2×3
90% 2×1
100% 1
PR
SnatchPull: (take 100% from your 1RM snatch)
100% 3x3
+10kg 3x2
Deadlift:
80% 2x3
90% 3x3
“If we did all the things we are capable of doing we would truly astound ourselves”
~Thomas Edison
