CrossFit
For load:
Single-Arm Dumbbell Press (each arm) 8-8-8-8
(make consistent increases)
For time:
27-21-15-9
Single-Arm Dumbbell Snatch 50/35
Box Jump Over 24/20
_______________________________
Competitor
For load:
Single-Arm Dumbbell Press (each arm) 8-8-8-8
(make consistent increases)
For time:
27-21-15-9
Single-Arm Dumbbell Snatch 50/35
Box Jump Over 24/20
For time:
50 Double under
25 Toes to Bar
40 Double under
20 Toes to Bar
30 Double under
15 Toes to Bar
______________________________
Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 2×3
Jerk
80% 5×1
Pause Power Clean (:02 BK)
70% 2×3
75% 3×2
Strict Press 8-6-6-4-4-4
(make consistent increases)
Close Grip Bench Press 6-6-6-6
(make consistent increases)
Triceps Extension 15-12-10-8
(make consistent increases)
“There are three kinds of people. The one that learns by reading. The few who learn by observation. The rest of them have to pee on the electric fence for themselves.”
~Will Rogers
