CrossFit
For load:
DBall Over the Shoulder 3-3-3-3-3
(rest 1:30)
“Donkey Kong”
For time:
21-15-9
Kettlebell Swings 53/35
Burpees
Box Jumps 24/20
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CrossFit Competitor
For time:
15-12-9
GHD Sit-up
Box Jump 30/24
Toes to Bar
8 rounds:
40m Dog Sled Push 160/115
(rest 1:00)
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Weightlifting
Clean:
80% 2×3
85% 2×2
90% 2×1
Snatch Pull:(take 100% from 1RM snatch)
1oo% 3×3
+10kg 3×2
Front-Squat:
80% 3×3
90% 3×3
“The time you enjoy wasting is not wasted time.”
~Bertrand Russell
