CrossFit:
3 rounds for load:
3 Front Squat + 3 Back Squat
(rest 2:00)
For load:
1.5 Press 3-3-3
(rest 2:00)
For load:
1.5 Deadlift 3-3-3
(rest 2:00)
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CrossFit Competitor
For time:
50 Double unders
5 Dball Over the shoulder
40 Double unders
4 Dball Over the shoulder
30 Double unders
3 Dball Over the shoulder
20 Double unders
2 Dball Over the shoulder
10 Double unders
1 Dball over the shoulder
50 Steps walking lunges
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Weightlifting
Clean & Jerk:
70% 2+1, 1+2
80% 1+2
85% 1+1, 1+2
Snatch Pull: based on 1RM Snatch
90% 2×3
95% 2×3
Deadlift:
80% 2×3
90% 2×3
“Determination and perseverance move the world; thinking that others will do it for you is a sure way to fail.”
~Marva Collins
