CrossFit
For load:
Bench Press 3-3-3, 2×3
(rest as needed)
5 rounds for total reps:
Strict Handstand Push-up
(rest 1:00)
For time:
40 Pull-ups
50 Kettlbell Swings
60 Burpees
_________________________________________
CrossFit Competitor (off season)
Push Press
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Bench Press
75% 2×3
80% 3×2
For time:
40 GHD Sit-ups
50 Pull-ups
60 Kettlebell Swings 70/44
__________________________________________
Weightlifting
Power Clean
75% 1×3
80% 2×2
85% 1×1
90% 2×1
95% 1×1
Push Press
75% 1×3
80% 2×2
85% 1×1
90% 2×1
95% 1×1
Back Squat
75% 1×3
80% 2×2
85% 1.2.1.2.1
“If you are going through hell, keep going.”
~Winston Churchill
