CrossFit
3 rounds for load:
4 Front Squats + 4 Back Squats
(rest 2:00)
For load:
1.5 Press 4-4-4
(rest 2:00)
For time:
12-9-6
Deadlift 225/155
Kettlebell Swing 53/35
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CrossFit Competitor
6 rounds for load:
20yrd Farmers Walk
(rest 2:00)
6 rounds for time:
40yrd Dog Sled Push 165/115
(rest 1:00)
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Weightlifting
Clean:
80% 2×3
85% 2×2
90% 2×2
Clean Pull: (based on your 1RM clean)
100% 2×3
+10kg 2×2
Front Squat:
80% 2×3
90% 2×3
Tabata (push press)
” My opponents are not my enemies. My opponents are the people who offer me the opportunity to succeed. The tougher my opponents, the more they present me with an opportunity to live up to my full potential and play my best.”
