CrossFit:
3 rounds for time:
500m Row
21 Kettlebell High pulls 53/35
12 Knees to Elbows
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CrossFit Competitor
15:00 min to establish:
1RM Snatch
15:00 min to establish:
1RM Clean & Jerk
15:00 min to establish:
1RM Front Squat
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Weightlifting
Back Squat:
80% 2×3
85% 2×3
90% 2×2
Deadlift:
80% 2×3
90% 3×2
Press:(snatch grip)
5×4
“Be a sponge. Spend as much time as possible with people who truly know their craft and be a great listener. That is how you learn.”
~Jerry Colangelo
