CrossFit
For load:
Close Grip Bench Press 8-8, 2×8
(rest as needed)
For time:
20 Pass Throughs (on parallettes)
30 Pull-ups
20 Handstand Push-ups
30 Russian Kettlebell Swings 70/44
20 Ring Dips
30 Toes to Bar
20 Hand Release Push-ups
30 Weighted Sit-ups 25lbs
20 Burpees
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CrossFit Competitor (off season)
Power Clean + Clean
70% 2+2
75% 2+1
80% 2+1
85% 1+1, 1+1, 1+1
based on Power Clean 1RM
Push Press + Jerk
70% 2+2
75% 2+1
80% 2+1
85% 1+1, 1+1, 1+1
based on Push Press 1RM
Close Grip Bench Press
60% 4×8
For total reps:
Every 1:00 for 10:00
Odd min: Ring Dips
Even min: Pull-ups
(First rep of every minute is strict. All sets unbroken)
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Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2, 2+2
80% 2+2, 2+2
Halting Jerk
70% 2×2
75% 1.2.1.2.1
80% 2×1
Snatch High Pull
2×3 -choose weight-
3×2 -choose weight
Accumulate 2:00 of:
Plank Hold
“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”
~Aristotle
