CrossFit
For load:
Weighted Push-up 5-5-5-5-5
(add 10lbs/5lbs each set)
3 rounds for time in teams of 3:
6 Rope Climbs
400m Run
12 DBall Over the Shoulder 150/80
48 Double unders
(one person work at a time)
_____________________
CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Power Clean + 1 Clean
(add 10lbs/5lbs each set)
For load:
Weighted Dips 5-5-5-5-5
(add 10lbs/5lbs)
3 rounds for time:
500m Row
400m Run
50 Double unders
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Weightlifting
Power Snatch
80% 2×3
85% 2×2
Power Clean + Push Press
80% 1+2, 2+1, 1+2
85% 2+1, 2+1
Front Squat
80% 2×3
85% 3×2
Back Extensions
4×10 -unweighted-
GHD Sit-ups
4×10 -unweighted-
