CrossFit
For load:
Hang Power Clean 3-3-3-3-3
(rest as needed)
For load:
Front Squat 5-5-5-5-5
(rest as needed)
For load:
Bench Press 8-8-8-8-8
(rest as needed)
____________________________________
CrossFit Competitor
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
For load:
Wt Chin-up 5-5-5-5-5
(rest 1:30)
For load:
Wt Bar Dips 5-5-5-5-5
(rest 1:30)
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
_____________________________________
Weightlifting
Power Clean
75% 2×3
80% 2×2
85% 1×2
90% 2×1
92% 1×1
Snatch Pull
100% 5×3
FrontSquat
85% 3×3
90% 2×2
“To give anything less than your best, is to sacrifice the gift.”
~Steve Prefontaine
