CrossFit
For load:
Push Press 5-5-5-5-5
(rest as needed)
3 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)
For time:
21-15-9
Double unders
Knees to elbows
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CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 9-7-5
(rest 2:00)
For load:
Weighted Push-ups 9-7-5
(rest 2:00)
For time:
50 Double unders
5 Ring Muscle-ups
40 Double unders
4 Ring Muscle-ups
30 Double unders
3 Ring Muscle-ups
20 Double unders
2 Ring Muscle-ups
10 Double unders
1 Ring Muscle-up
30 Handstand Push-ups
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Weightlifting
Power Clean + Clean
70% 2+2, 2+2
80% 1+2, 2+1, 1+1
85% 1+1, 1+1
Snatch Pull:
100% 2×3
+10kg 2×2
Front Squat:
80% 2×3
85% 2×2
90% 2×2
“An ounce of performance is worth pounds of promises.”
~Mae West
