CrossFit
For time:
80 Air Squats
70 Sit-ups
60 Push-ups
50 Kettlebell Swings 53/35
40 Wall Ball Shots 20/14
30 Ball Slams 20/14
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CrossFit Competitor
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Power Clean: (based on your 1RM Power Clean)
80% 2×3
85% 2×2
90% 2×2
Clean Pull: (based on your 1RM Clean)
100% 3×3
Back Squat:
80% 2×3
90% 3×2
“If you don’t learn to laugh at trouble, you won’t have anything to laugh at when you’re old.”
~Edgar Watson Howe
