CrossFit Competitor (off season)
Snatch
75% 1×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR
For load:
Weighted Dip 5-5-5-5-5
(rest as needed)
For load:
Bent DB Row 10-10-10-10
(rest as needed)
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Weightlifting
Clean + Jerk
75% 1+1, 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1, 1+1
Snatch Pull
100% 2×3
10kg 3×2
Stop Squat
80% 2×2
85% 1×2
90% 2×1
“Advancement only comes with habitually doing more than you are asked.”
~Gary Ryan Blair
