CrossFit Competitor
For load:
Weighted Pull-up 3-3-3-3-3
(add 10lbs/5lbs. rest as needed)
With a partner for time:
30 Ring Muscle-ups
30 Clean & Jerks 155/105
30 Pistols (alt legs)
20 Ring Muscle-ups
20 Clean & Jerks 175/125
20 Pistols (alt legs)
10 Ring Muscle-ups
10 Clean & Jerks 195/145
10 Pistols (alt legs)
(work may be shared in any way)
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Weightlifting
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean + Jerk
70% 1+1, 1+1, 1+1
80% 1+1,1+1,1+1
Back Squat
70% 2×3
75% 1×2
80% 3×2
Bench Press
4×5 -choose weight-
Wide grip pull ups
4 sets for total reps
