CrossFit
For load:
Back Squat 8-8-8-8-8
(add 20lbs/10lbs each set)
10 rounds for time:
15 Calorie Row
1 Rope Climb
15 Push ups
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CrossFit Competitor
Clean from blocks (below knee)
65% 1×3
70% 1×3
75% 3×2
Every 1:00 for 10:00
Odd: 3 Back Squats at 70%
Even: 12 Russian Kettlebell Swing 70/53
5 rounds for time:
5 GHD Sit-ups
7 Toes to Bar
For time:
3k Row
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Weightlifting
Front Squat
85% 2×2
90% 3×2
Power Clean + Power Jerk
80% 2+2, 2+2,
85% 2+1, 2+1,
90% 2+1, 1+1
95% 1+1
Snatch Pull
100% +5kg 4×3
Snatch Grip Push Press
4×4 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.”
~Margaret Thatcher
