CrossFit
For load:
Bench Press 10-10-10-10
(make consistent increases)
2 rounds for time:
70 Double unders
60 Air Squats
50 Sit-ups
40 Push-ups
30 Calorie Row
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Competitor 1&2
Snatch
80% 2×2
85% 5×1
1.5 Clean Pull
90% 2×2
100% 2×2
110% 2×1
Front Squat
70% 2×2
80% 1×1
90% 2×2
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
For load:
Barbell Curls 8-8-8-8
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Weightlifting
Hang Snatch + Snatch
80% 1+1, 1+1,
85% 1+1, 1+1, 1+1
Floating Snatch Pull
90% 4×3
Tempo Squats
5×3 -choose weight-
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
