CrossFit
For load:
Clean 3-2-2-1-1-1
(make consistent weight increases each set)
5 rounds for time:
7 Cleans (full) 135/95
14 Kettlebell Swings 53.35
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Competitor 1&2
Jerk
70% 1×3
75% 1×3
80% 1×2
85% 3×1
based on C&J 1RM
Every 1:00 for 1:00
2 Power Cleans @ 80%
based on Power Clean 1RM
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
For load:
1.5 Weighted Bar Dip 3-3-2-2-2
(make consistent weight increases each set)
100 Triceps Press Downs with Red Band
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Weightlifting
Power Snatch + Drop Snatch
75% 1+2, 2+1, 1+2, 2+1
Power Clean + Power Jerk
80% 1+2, 2+1, 1+2, 2+1
Snatch Deadlift
80% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
