CrossFit
For load:
Find you 1RM Bench Press
For total reps:
Every 1:00 for 20:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start each minute with a strict rep. unbroken sets)
Time trial:
500m Row
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CrossFit Competitor (off season)
Snatch
70% 2×3
75% 3×2
Clean Pull
100% 4×4
Back Squat
70% 1×3
75% 2×2
80% 1.2.1.2.1
For time:
1-3-1-5-1-3-1
Box Jump 30/24
Bar Muscle-up
(alternate rounds with a partner)
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Weightlifting
Power Clean
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Push Press
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1
“Man is condemned to be free; because once thrown into the world, he is responsible for everything he does.
It is up to you to give [life] a meaning.”
~Jean-Paul Sartre
