CrossFit
For load:
Every 1:00 for 10:00
2 Power Cleans
(make consistent increases)
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor 1&2
Jerk
Work to a 2RM
8×1 at 90% of 2RM
Hang Power Clean (AK)
70% 2×3
80% 3×2
based on Power Clean 1RM
Bench Press
75% 2×3
85% 3×2
5 rounds for total reps:
Strict Handstand Push-ups
(rest :45)
For load:
Bent Lateral Raise 10-10-10
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Weightlifting
Power Snatch + Drop Snatch
80% 2+1, 1+2, 2+1
85% 1+1, 1+1
Power Clean + Power Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 1+1
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
