CrossFit
For load:
DBall Over the shoulder 3-3-3
(rest as needed)
5 rounds for time:
7 Deadlifts 205/135
14 Burpees to Plate 45lbs
7 Russian Kettlebell Swings 70/44
14 Sit-ups
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CrossFit Competitor
Clean Pull
90% 2×3
100% 3×2
For time:
35 GHD Sit-ups
35 Burpees to Plate 45lbs
35 Toes to Bar
“Lactic Ladders”
5 rounds for total Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Weightlifting
Power Snatch
75% 2×3
80% 3×2
Power Clean + Push Press
70% 2+2, 2+2
80% 2+2, 2+2, 2+2
Based on Push Press 1RM
Back Squat
85% 5×3
DB Bent Lateral Raise
4×10 -choose weight-
Strict Toes to Bar
4×10
