CrossFit
Not timed:
5 15′ Rope Climbs
(rest as needed)
For load:
Bent Barbell Rows 10-10-10-10
(rest as needed)
5 rounds for time:
5 Power Clean 95/65
7 Shoulder to Overhead 95/65
9 Toes to Bar
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CrossFit Competitor
6 rounds for time:
500m Row (90% of best 2k pace)
(rest 1:30)
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Weightlifting
Clean
75% 1×3
80% 2×2
85% 1×1
90% 1.2.1
Snatch Pull
100% 2×3
10kg 3×2
Drop Snatch
4×3 -Choose Weight-
It’s the little details that are vital. Little things make big things happen.”
~John Wooden
