CrossFit
For time:
400m Run
(rest 2:00)
1600m Run
(rest 2:00)
400m Run
PNF Stretch
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CrossFit Competitor
5 rounds for load:
1 Power Clean + 2 Hang Clean(below knee)
(rest as needed)
5 rounds for load:
1 Push Press + 2 Jerks
(rest as needed)
Front Squat
80% 2×2
85% 2×2
90% 2×2
95% 2×1
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Weightlifting
Power Clean + Clean(knee)
75% 2+2, 1+3
80% 1+2, 1+2
85%1+1, 1+1
Push Jerk
75% 3×3
80% 2×3
Front Squat
85% 3×3
Sprint
4x30yard
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
~Thomas A. Edison
