CrossFit
For load:
Bench Press 5-4-3-2-1
(rest as needed)
3 rounds for time:
1k Row
(rest while your partner rows)
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CrossFit Competitor
Clean
75% 2×2
80% 2×2
85% 2×2
(rest as needed)
3 rounds for load:
8 Power Clean (T&G)
(rest 1:00)
3 rounds for reps:
1:00 Airdyne for Calories
1:00 rest
1:00 10′ Wall Ball 30/20
1:00 rest
1:00 Russian KBS 70/53
1:00 rest
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Weightlifting
Snatch
75% 2×3
80% 2×2, 2×1
Jerk( (behind the neck)
80%4×4
Clean pull
100%3×3
“Our Greatest Glory is not in never falling but in rising every time we fall”
~Confucius
