CrossFit
For load:
1.5 Press 3-3-3-3
(make consistent weight increases each set)
For total reps + calories:
1:00 Pull-ups
1:00 Rowing
1:00 Pull-ups
2:00 Rowing
1:00 Pull-ups
3:00 Rowing
1:00 Pull-ups
(on a rolling clock)
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Competitor 1&2
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1
Clean Pull
100% 4×3
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 2×5
For load:
Weighted Chin-up 3-3-3-3
(make consistent weight increases each set)
For time:
35 Med Ball Sit-ups 20/14
35 Toes to Bar
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Weightlifting
Snatch
80% 2×2
85% 3×1
Snatch Pull
100% 4×2
Pause Squat
70% 4×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
