CrossFit Competitor
Ladder for total reps:
1 Bar Muscle-up
(rest 1:00)
2 Bar Muscle-ups
(rest 1:00)
3 Bar Muscle-ups
(continue until you fail)
(reps must be unbroken)
SICest Wod Specialization
AMRAP 7:00
250m Row
10 Ring Dips
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Weightlifting
Back Squat
80% 3×3
85% 3×3
90% 2×2
90% 1×1
92% 1×1
Deadlift
85% 4×3
90% 3×2
Practice 10-15min
-Power-snatch -OHS -Snatch
Practice 10-15min
-Power Clean/Clean -High Pull vs catching
“Life grants nothing to us mortals without hard work.”
~Horace