CrossFit
For load:
Power Clean 3-3-3-3-3
(add 10lbs/5lbs each set)
For load:
Push Press 3-3-3-3-3
(add 10lbs/5lbs each set)
For load:
Front Squat 3-3-3-3-3
(add 10lbs/5lbs each set)
AMRAP 1:30
Sit-ups
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CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)
For time:
30 Barbell Sit-ups 45/35
30 Toes to Bar
For total time:
Every 6:00 for 30:00
1000m Row + 50 Double unders
(if you complete the work in under 6:00, rest until the next round)
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Weightlifting
Power Snatch
75% 2×3
80% 2×2
Power Clean + Push Press
75% 1+2, 2+1, 1+2
80% 2+1, 2+1
Front Squat
75% 2×4
80% 2×3
Back Extensions
4×10 -unweighted-
GHD Sit-ups
4×10 -unweighted-
“A weasel comes to say “Happy New Year” to the chickens”
~Chinese Proverbs quotes
