CrossFit
For load:
Halting Power Clean + Halting Push Press
3+3
2+2, 2+2
1+1, 1+1, 1+1
For time:
30 Sit-ups
20 Toes to Bar
30 Sit-ups
2 rounds for time:
25 Wall Ball Shots 20/14
25 Russian Kettlebell Swings 53/35
25 Double unders
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CrossFit Competitor
For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
30 GHD Sit-ups
For time:
500m Row
50 Double unders
400m Row
40 Double unders
300m Row
30 Double unders
200m Row
20 Double unders
100m Row
10 Double unders
PNF Stretch
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Weightlifting
Snatch
75% 2×3
80% 3×2
Clean + Jerk
70% 2+2, 2+2
80% 2+1, 2+1, 2+1
Snatch Deadlift (slow 5 seconds)
90% 4×3
Press
4×5 -choose weight-
GHD Sit-up
4×10 -choose weight-
