CrossFit
For load:
Bench Press 5-5-5, 2×5
(rest as needed)
10 rounds for time:
5 Pull-ups
7 Kettlebell Swings 53/35
9 Burpees
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CrossFit Competitor
Push Press
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Bench Press
75% 1×3
80% 3×2
85% 3×1
For time:
50 Strict Pull-ups
For time:
15-12-9-6-3
GHD Sit-ups
Toes to Bar
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Weightlifting
Power Clean + Clean
75% 2+1
80% 2+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
Snatch High Pull
4×2 -choose weight-
Back Squat
75% 2×3
80% 3×2
Barbell Sit-up
5×5
“Life is 10% what happens to me and 90% how I react to it.”
~Charles R. Swindoll
