CrossFit
3 rounds for load:
2 Front Squats + 2 Back Squats
(rest 2:00)
For load:
1.5 Press 2-2-2
(rest 2:00)
For load:
1.5 Deadlift 2-2-2
(rest 2:00)
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CrossFit Competitor
3 rounds for time:
30 Double unders
21 Ball Slams 20/14
3 rounds for time:
30 Double unders
14 GHD Sit-ups
3 rounds for time:
30 Double unders
7 Dball Over the shoulder 150/100
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Weightlifting
Clean & Jerk:
80% 2×1
85% 2×1
90% 1×1
High Pull Snatch:(based on your 1RM Snatch )
70% 4×4
Push Press:
70% 2×3
80% 2×2
85% 2×2
“Reputation is a bubble which bursts when a man tries to blow it up for himself.”
~Emma Carleton
