CrossFit
For load:
Bench Press 8-8-5-5-5
(rest as needed)
AMRAP 20:00
10 Burpees
20 Sit-ups
30 Air Squats
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CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict HSPU
(start every 1:00 with 20 Double unders)
(choose reps prior to start)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
PNF Stretch
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Weightlifting
Power Snatch (no feet)
75% 2×3
80% 3×2
Power Clean + Push Press
75% 2+3, 2+3
80% 2+2, 2+2, 2+2
Based on Push Press 1RM
Back Squat
80% 2×4
85% 3×3
Hyper Extension
3×10
Strict Toes to Bar
3×10
