CrossFit
For load:
Bench Press 8-5-5-3-3-3
(add 10lbs/5lbs)
For time:
21-15-9
Kettlebell Swings 53/35
Box Jumps 24/20
Burpees
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CrossFit Competitor
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2
80% 2+1, 1+2, 1+1
For total reps:
Every 1:00 for 16:00
2 Strict HSPU + Kipping HSPU’s
3 DBall Over the Shoulder 150/80
(choose reps prior to start. unbroken)
5 rounds for time:
10 Burpees
30 Double unders
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Weightlifting
Jerk Balance + Tall Jerk Practice
Push Press
85% 3×2
90% 2×2
Snatch Deadlift (slow)
100% 4×3
Press
4×6 -choose weight-
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
