CrossFit
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Sit-up
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CrossFit Competitor
For total reps:
Every 1:00 for 20:00
Odd min: Chest to Bar Pull-ups
Even min: Handstand Push-up
(start every min w/ 20 Double Unders)
10 rounds for load:
20yrd Dog Sled Push (add wt every set)
(rest 1:00)
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Weightlifting
Clean & Jerk:
70% 2+1, 1+2
75% 2+2, 2+2
80% 1+2, 2+1, 1+1
Snatch-Pull:
90% 3×3
100% 3×3
Front-Squat:
80% 3×3
85% 2×3
“It is better to prevent than to cure.”
~Peruvian Proverb
