CrossFit
5 rounds for load:
1 Power Clean + 1 Clean
(rest as needed)
5 rounds for load:
1 Push Press + 1 Jerk
(rest as needed)
5 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)
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CrossFit Competitor
For time:
21-15-9
Box Jump 24/20
Wall Ball Shots 20/14
Double Under
3 rounds for time:
500m Row
400m Run
(rest 1:00)
PNF Stretch
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Weightlifting
Power Clean
75% 2×2
80% 2×2
85% 2×2
Snatch Pull
100% 4×3
Push Press(snatch grip)
70%2×4
75% 2×3
80% 2×3
Bench Press
85% 3×4
90% 2×3
“Do not free a camel of the burden of his hump; you may be freeing him from being a camel.”
~G.K.Chesterton
