CrossFit
For load:
Press 3-2-2-1-1-1
(add 10lbs/5lbs)
With a partner for time:
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Air Squats
(one person works at a time)
_____________
CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
3 attempts to establish:
5RM Full Snatch (t&g)
(start a set every 3:00)
For time:
1-2-3-2-1
Rope Climbs
(alternate with a partner)
2 rounds for time:
50 Calorie Row
40 Box Jumps 24/20
30 Wall Ball Shots 20/14
______________
Weightlifting
Block Snatch (below knee)
75% 3×3
80% 2×2
Snatch Pull (max shrugs after final rep)
100% 4×3
Pause Squat
65% 2×3
70% 3×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
