CrossFit
For load:
Front Squat 3×3, 2×2
(rest as needed)
For Calories + Reps:
2:00 Row
2:00 Thruster 95/65
2:00 Row
2:00 Power Snatch 95/65
2:00 Row
2:00 Squat Clean 95/65
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CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-up
(alternate with partner)
AMRAP 7:00
7 Box Jumps 24/20
21 Double unders (unbroken)
7 Handstand Push-ups
Tabata Protocol:
Burpees (touch 6″ above reach)
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Weightlifting
Power Clean
75% 2×3
80% 2×2
85% 2×2
Push Press
75% 3×3
80% 2×2
85% 2×1
Snatch Pull
100% 2×4
+10kg 3×3
Weighted Sit-up
20-15-12-Choose Weight-
“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.”
~William Arthur Ward
