CrossFit
For load:
Bench Press 3-2-2-1-1-1
(make consistent increases)
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Snatch (find 1RM)
(add 10lbs/5lbs each set)
Clean & Jerk
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
Front Squat
85% 1×1
90% 1×1
95% 1×1
PR
3 rounds for time:
25 Calorie Row
25 Wall Ball Shots 20/14
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Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1
~then~
3x(1+1) at -5kg
Power Clean + Clean
Work up to Heavy 1+1
~then~
3x(1+1) at -5kg
Back Squat
75% 3×5
70% 1×8
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
