CrossFit
For load:
Find you 1RM Weighted Pull-up
For time:
50 Calorie Row
50 Ball Slams 20/14
50 Sit-ups
50 Burpees
50 Sit-ups
50 Kettlebell Swings 53/35
50 Calorie Row
______________________________________________
CrossFit Competitor (off season)
Push Press
70% 1×3
80% 2×2
85% 1×1
90% 2×1
Bench Press
75% 2×3
80% 3×2
For total reps:
Strict Pull-up Ladder
work up by 1’s until you miss. once you miss start back a 1 and work-up again.
(rest :30 between sets)
For time:
20 GHD Sit-ups
30 Toes to Bar
40 Weighted Sit-ups 25lbs
_______________________________________________
Weightlifting
Power Clean + Clean
70% 2+1
75% 2+1, 2+1
80% 2+1, 1+1
85% 1+1, 1+1, 1+1
Snatch High Pull
2×3 -choose weight-
3×2 -choose weight-
Back Squat
70% 2×3
75% 3×2
For load:
Barbell Sit-up 7-7-7
“The strength of the team is each member. The strength of each member is the team.”
~Phil Jackson
