CrossFit
“CFT”
Back Squat 1-1-1
(rest as needed)
Strict Press 1-1-1
(rest as needed)
Deadlift 1-1-1
(rest as needed)
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CrossFit Competitor
15:00 min to establish:
1RM Push Press
5 rounds for time:
3 Muscle-ups
30 Double unders (unbroken)
3 rounds for total reps:
Neutral Grip Pull-ups (strict)
(rest 1:30)
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Weightlifting
Power Snatch:
70% 2×3
75% 2×3
80% 3×2
Clean Pull: based on 1RM Clean
100% 2×3
+10kg 3×2
Drop Snatch:(choose your weight)
4×5
“I attribute my success to this: I never gave or took any excuse.”
~Florence Nightingale
~Florence Nightingale
