CrossFit
For load:
Back Squat 8-8-8-8
(rest 2:00)
For load:
Press 8-8-8-8
(rest 2:00)
For load:
Deadlift 8-8-8-8
(rest 2:00)
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CrossFit Competitor
For load:
Snatch 3-3-3
(rest 2:00)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Wt Pull-ups 25/10
For time:
15-12-9
Back Squat 225/155
Box Jump 20/24
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Weightlifting Club
Power Snatch:
70% 3×3
80% 2×3
90% 2×2
Clean Pull:
90% 3×3
100% 2×3
100% + 10kg 2×2
Back Squat:
80% 3×3
90% 3×3
“A gem cannot be polished without friction, nor a man perfected without trials. “
~Chinese Proverb
