CrossFit
For load:
Power Clean 1-1-1
(rest as needed)
For load:
Bench Press 1-1-1
(rest as needed)
For load:
Front Squat 1-1-1
(rest as needed)
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CrossFit Competitor
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Power Snatch: based on your 1RM power snatch
80% 2×3
90% 3×2
Clean Pull:
100% 3×3
Front-Squat:
80% 2×3
90% 2×2
95% 2×2
“Treat people as if they were what they ought to be and you will help them become what they are capable of becoming.”
~Johann Wolfgang von Goethe
