Home Workout
3 rounds for time:
400m Run
30 Commando
30 Sit-up
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CrossFit
For load:
Standing Press 4-4-4-4
(make consistent increases)
10 rounds for time:
3 Handstand Push-Up
6 Deadlift 225/155
12 Pull-Up
24 Double-Under
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Competitor
Snatch
Build to a heavy set of 3 (T&G)
85% of heavy set: 3×3 (T&G)
Back Squat
55% 1×8
60% 1×8
65% 1×8
8 rounds:
60yd Sled Pull Shuttle 90/45
200m Recovery Jog
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Weightlifting
At a moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
At a moderate load:
Snatch Push Press 5-5-5-5-5
(make consistent increases)
At a moderate load:
Muscle Snatch 3-3-3-3-3
(make consistent increases)
At a moderate load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
“Sometimes if you want to see a change for the better, you have to take things into your own hands.”
~Clint Eastwood
