CrossFit
3 rounds for total reps:
Bar Dips
(rest 1:00)
“The Ghost”
6 rounds for total reps:
1:00 Rowing for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest
___________________________________________
CrossFit Competitor (off season)
Power Snatch
75% 2×3
80% 3×2
Snatch High Pull
4×3 -choose weight-
For time:
15-12-9-6-3
Pull-ups
Kettlebell Swing 70/44
Ball Slam 20/14
AMRAP 1:30
Weighted Sit-up 25lbs
____________________________________________
Weightlifting
Clean
70% 2×3
75% 2×2
80% 3×1
Push Press
75% 1×3
80% 2×2
85% 1×1
90% 3×1
Snatch Pull
100% 2×3
+10kg 3×2
Weighted Pull-up
5-5-5-5-5
“The main ingredient of stardom is the rest of the team.“
~John Wooden
