CrossFit
For load:
Back Squat 8-5-5-3-3-3
(add 10lbs/5lbs each set)
For time:
64 Russian Kettlebell Swings 70/44
32 Pull-ups
48 Russian Kettlebell Swings
24 Pull-ups
32 Russian Kettlebell Swings
16 Pull-ups
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CrossFit Competitor
Clean from blocks (below knee)
70% 1×3
75% 1×3
80% 2×2
85% 5×1
Snatch Pull from blocks (below knee)
100% 1×3
110% 1×3
120% 3×2
4 rounds for time:
7 Deadlifts 275/185
14 Toes to Bar
28 Double unders (unbroken)
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Weightlifting
Athletes testing on Thursday, rest today.
Power Snatch
75% 3×2
80% 2×2
Power Clean
75% 3×2
80% 2×2
Back Squat
80% 4×2
Barbell Situps
4×5 -choose weight-
