CrossFit Competitor
Thruster
75% 2×3
80% 3×2
Back Squat
80% 5×5
Romanian Deadlift
3×3 -choose weight-
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
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Weightlifting
Power Snatch
65% 2×4
70% 3×3
Muscle Clean + Strict Press
3+3, 3+3, 3+3 -choose weight-
2+2, 2+2, 2+2 -choose weight-
Clean Deadlift
4×4 -choose weight-
Front Squat
70% 4×4
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman
