CrossFit
For load:
Overhead Squat 5-4-3-2-1
(rest as needed)
For time:
21-15-9
Thruster 95/65
Kettlebell Swing 53/35
AMRAP 2:00
Sit-ups
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CrossFit Competitor
2 Power Clean + 2 Push Press
(based on 1RM C&J)
65% 2+2, 2+2
70% 2+2, 2+2
75% 2+2, 2+2
For load:
Close Grip Bench Press 3-3-3-3-3
(rest as needed)
3 rounds for time:
50 Double Unders
20 Toes to Bar
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Weightlifting
Snatch Pull + Power Snatch (from Knee)
(based on 1RM Power Snatch)
70%( 1+2) 4sets
75% (1+2) 3sets
Front Squat
80% 5×4
Upright Row
5×7 -choose your weight
“Discipline is the bridge between goals and accomplishment.”
~Jim Rohn
