CrossFit
For load:
Weighted Pull-up 4-4-4, 2×4
(rest as needed)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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CrossFit Competitor
Power Clean
70% 4×4
Back Squat
65% 5×5
For load:
Bulgarian Split Squats 7-7-7 (each leg)
(front rack position)
For total Wall Ball reps:
Every 1:00 for 10:00
Odd min: 10 Box Jumps 24/20
Even min: Wall Ball Shots 30/20
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Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2
80% 2+2
85% 1+1, 1+1
90% 1+1
Jerk
70% 1×3
75% 2×2
80% 1.2.1.2.1
Barbell Sit-up
5×5 -choose weight-
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”
~Vince Lombardi
