CrossFit
For load:
Bench Press 8-8-8-8
(Rest 1:30)
5 rounds for total reps:
3:00 to complete
400m Run
Max Ball Slams 20/14
(alternate rounds with a partner)
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CrossFit Competitor
For load:
Dumbell Clean & Jerk 7-5-3
(rest 1:30)
For load:
Every 1:00 for 10:00
1 Deadlift (add weight every set)
3 rounds for time:
500m Row
20 Over the Rower Burpees
(rest 2:00)
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Weightlifting
Push Press:
60% 2×3
70% 2×3
80% 2×2
90% 2×1
Deadlift:
80% 3×3
90% 3×3
Drop-Snatch:
-choose your weight: 4.3.3.4.2.2
“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine
