CrossFit
2 rounds for total reps:
1:00 Double Under
2:00 Toes to Bar
3:00 Russian KB Swing 70/53
4:00 Burpee to Plate
5:00 Rest
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Competitor
For load:
Every 1:00 for 10:00
1 Squat Clean
(add 10lbs/5lbs each set)
2 rounds for total reps:
1:00 Double Under
2:00 Toes to Bar
3:00 Russian Kettlebell Swing 70/53
4:00 Burpee to Plate
5:00 Rest
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
75% 2×3
85% 3×2
3 rounds:
:10 Weighted Plank Hold
:50 Rest
“I think setting a goal, getting a visual image of what it is you want. You’ve got to see what it is you want to achieve before you can pursue it.”
~Chuck Norris
