CrossFit
For load:
Hang Power Clean 2-2-2-2-2
(rest as needed)
For load:
Thruster 3-3-3-3-3
(rest as needed)
For load:
Back Squat 5-5-5-5-5
(rest as needed)
__________________________
CrossFit Competitor
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
For load:
Wt Chin-up 3-2-2-1-1-1
(rest 1:30)
For load:
Wt Bar Dips 3-2-2-1-1-1
(rest 1:30)
3 rounds for total reps:
Ring Muscle-ups
(rest 1:30)
_____________________________
Weightlifting
Power Clean
75% 2×3
80% 3×2
Clean Pull
100% 4×4
Front Squat
85% 4×3
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman
