CrossFit
For load:
Weighted Pull-ups 3-3-3, 2×3
(rest as needed)
3 rounds for time:
30 Calorie Row
30 Wall Ball Shots
30 Sit-ups
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CrossFit Competitor (off season)
Power Clean
70% 2×3
75% 3×2
Back Squat
70% 5×5
3 rounds for load:
16 Steps Walking Lunge (front rack)
(rest 2:00 between sets)
For time:
50-40-30-20-10
Double unders (unbroken)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
Clean + Jerk
70% 2+1, 1+2
75% 1+1, 1+1
80% 1+1
“The secret of success is the consistency to pursue.”
~Harry Banks
