CrossFit
For load:
Power Clean 2-2-2-2-2
(rest 1:30)
For load:
Bench Press 2-2-2-2-2
(rest 1:30)
For load:
Front Squat 2-2-2-2-2
(rest 1:30)
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CrossFit Competitor
Every 1:00 for 10:00
Odd min: 2 Rope Climbs
Even min: 2 Squat Clean 185/115
For time:
15-12-9
Wall balls 20/14
Chest-to-bar Pull-ups
One-legged squats (alt)
For time:
30 One-arm DB snatches (alt) 70/50
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Weightlifting
Power Snatch:(based on 1RM Power Snatch)
70% 3×3
80% 2×2
85% 2×2
Snatch Pull:( based on your 1RM Snatch)
100% 2×3
+10kg 3×2
Jerk:
70% 2×3
80% 2×3
85% 2×2
“Education costs money, but then so does ignorance.”
~Sir Claus Moser
