CrossFit
For load:
Deadlift 3-3-3, 2×3
(rest as needed)
AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
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CrossFit Competitor
Power Snatch
70% 2×3
75% 3×2
Drop Snatch
4×2 -choose weight-
3 Position Snatch Pull
90% 2×3
100% 3×2
For time:
12-9-6
Kettlebell Snatch Right Arm 53/35
Kettlebell Thruster Right Arm
Kettlebell Snatch Left Arm
Kettlebell Thruster Left Arm
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Weightlifting
Muscle Snatch
4×4 -choose weight-
3 Position Clean Pull
90% 4×3
Bent Dumbbell Row
10-10-10-10
Russian Curl
3×5
“Functional strength is the successful application of force along productive lines.”
~Greg Glassman
