CrossFit
For load:
Front Squat 4-4-3-3-3
(rest as needed)
“Lactic Ladders”
3 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
(rest 5:00 between rounds)
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CrossFit Competitor
Front Squat
65% 2×2
70% 2×2
75% 2×2
5 rounds for load:
1 Power Clean + 2 Hang Cleans
(rest as needed)
AMRAP 9:00
5 Burpees
7 Kettlebell Swings 53/35
9 GHD Sit-ups
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Weightlifting
Power Clean
70% 2×3
75% 2×2
80% 3×2
Push Press
75% 4×4
Drop Snatch
4×3 -Choose Weight-
Snatch Pull
100% 4×3
“To find yourself, think for yourself.”
~Socrates
