CrossFit
For load:
Weighted Pull-ups 5-5-5-5-5
(rest as needed)
AMRAP 10:00
10 Wall Ball 20/14
10 Box Jumps 24/20
10 Steps Walking Lunges
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CrossFit Competitor
Clean + Jerk
75% 2+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
Back Squat:
60% x 6
65% x 6
70% x 6
75% x 6
80% x 6
For load:
Kettlebell Swing 7-7-7-7-7
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Weightlifting
Back Squat
80% 2×3
85% 2X2
90% 2×2
95% 1×1
PR
Snatch Pull
100% 4×3
+10kg 2×3
Romanian Deadlift
75% 5x3
“What saves a man is to take a step. Then another step.”
~C. S. Lewis
