CrossFit
For load:
Close Grip Bench 5-5-5, 2×5
(rest as needed)
3 rounds for time:
25 Pull-ups
25 Russian Kettlebell Swings 70/44
25 Burpees
_____________________________
CrossFit Competitor (off season)
Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 3×2
Close Grip Bench
65% 5×5
5 rounds for time:
6 Ring Dips
7 Handstand Push-ups
8 Toes to Bar
______________________________
Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2, 2+2
80% 2+2, 2+2
Halting Jerk
70% 1×3
75% 1×2
80% 1.2.1
85% 2×1
Snatch High Pull
2×3 -choose weight-
3×2 -choose weight
Accumulate 2:00 of:
Weighted Plank Hold 25lbs
