CrossFit
For load:
Close Grip Bench 3-3-3, 2×3
(rest as needed)
10 rounds for time:
3 Handstand Push-ups
5 Pull-ups
7 Kettlebell Swings 53/35
_______________________________
CrossFit Competitor (off season)
Power Clean + Push Press
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2
Close Grip Bench
60% 1×8
65% 1×8
70% 3×5
For total reps:
Every 1:00 for 14:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 2 strict reps)
(choose reps prior to start. unbroken)
For time:
50 Ring Dips
_________________________________
Weightlifting
Push Press
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 1×3
75% 2×2
80% 3×1
Jerk
70% 1×3
75% 2×2
80% 3×1
Barbell Sit-up
5×5
