CrossFit
For load:
Power Clean 5-5-5-5-5
(rest 2:00)
For load:
Bench Press 5-5-5-5-5
(rest 2:00)
For load:
Front Squat 5-5-5-5-5
(rest 2:00)
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CrossFit Competitor
For load:
Dumbbell Snatch 3-3-3-3-3 (each arm)
(rest 1:00)
3 rounds for time:
400m Run
7 Ring Muscle-ups
(rest 1:00)
3 rounds for total reps:
Butterfly Pull-ups
(rest 1:00)
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Weightlifting
Power Snatch:
70% 2×3
80% 3×2
90% 2×1
100% 1×1
PR
Snatch Pull
70% 2×3
80% 2×3
90% 3×2
Back Squat:
80% 3×3
90% 3×2
“People grow through experience if they meet life honestly and courageously. This is how character is built.”
~Eleanor Roosevelt
