CrossFit
For load:
Power Clean 3-3-3-2-2-1
(rest as needed)
3 rounds for time:
21 Russian Kettlbell Swings 70/44
3 Wall Walks
21 Burpees
3 DBall Over the Shoulder 150/80
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CrossFit Competitor
Snatch
70% 1×2
75% 1×1
80% 3×1
Clean
70% 1×2
75% 1×1
80% 3×1
5 rounds for time:
5 Pull-ups
3 CTB Pull-ups
1 Bar Muscle-ups
2 rounds for Calories + Reps
1:00 Assault Bike
1:00 10yrd Shuttle (down & back is one rep)
1:00 Rower
1:00 Rest
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Weightlifting
Clean + Jerk
80% 1+1, 1+1
85% 1+1, 1+1
90% 1+1
Snatch
85% 4×2
Back Squat
85% 5×3
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
