CrossFit
For load:
Hang Power Clean 5-4-3-2-1
(rest as needed)
For load:
Thruster 5-4-3-2-1
(rest as needed)
For load:
Front Squat 5-4-3-2-1
(rest as needed)
_________________________________________
CrossFit Competitor
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
For load:
Close Grip Bench Press 8-8-8-8-8
(rest 2:00)
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
__________________________________________
Weightlifting
Power Clean
75% 3X3
80% 2×2
85% 2×1
Snatch Pull
90% 3×3
100% 2X3
+10kg 2×2
Back Squat
80% 3X3
85% 3X2
90% 2×1
“Courage is not simply one of the virtues, but the form of every virtue at the testing point.”
~C. S. Lewis
