CrossFit
For load:
Strict Press 4-4-4, 2×4
(rest as needed)
For time:
400m Run
Rest 1:00
800m Run
Rest 2:00
400m Run
Rest 1:00
800m Run
Rest 2:00
400m Run
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CrossFit Competitor (off season)
Push Press
70% 4×4
Bench Press
65% 5×5
For load:
Weighted Pull-ups 3-3-3-3-3
(rest as needed)
For load:
Barbell Sit-ups 7-7-7-7
(rest as needed)
For time:
100 Triceps Press Downs (red band)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1
Clean Pull
100% 1×3
10kg 1×3
20kg 3×2
Back Squat
75% 2×2
80% 1×2
85% 1.2.1
“You find yourself refreshed by the presence of cheerful people. Why not make an earnest effort to confer that pleasure on others?”
~Carolyn Fansler
