CrossFit
For load:
Standing Press 8-6-4-2
(make consistent increases)
5 rounds for time:
7 Pull-up
7 Thruster 75/55
7 Burpee
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Competitor
Snatch
Build to a heavy set of 3 (T&G)
90% of heavy set: 3×2 (T&G)
Back Squat
60% 1×6
65% 1×6
70% 1×6
“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
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Weightlifting
At a moderate load:
Muscle Snatch 3-3-2-2-2
(make consistent increases)
Snatch from blocks (BK)
70% 4×3
Snatch Pull
90% 4×4
Back Squat
55% 1×8
60% 1×8
65% 1×8
Tempo Weighted Sit-up (:04 ecc) 15-15-15
“Experience isn’t interesting until it begins to repeat itself. In fact, till it does that, it hardly is experience.”
~Elizabeth Bowen
