CrossFit
For load:
Push Press 3-2-2-1-1-1
(add 10lbs/5lbs each set)
10 rounds for reps + calories:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
Back Squat
70% 2×3
80% 3×2
AMRAP 3:00
30′ Handwalk
(alternate with a partner)
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
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Weightlifting
Front Squat
75% 4×4
Pause Clean + Push Press
80% 2+2, 2+2, 2+2
85% 1+2, 1+2
Snatch Deadlift (slow)
90% 4×3
Press
4×8 -choose weight-
Barbell Situps
4×5 -choose weight-
