CrossFit
For load:
Hang Power Clean 5-5-5, 2×5
(rest as needed)
For load:
Weighted Bar Dip 7-7-7-7
(rest as needed)
3 rounds for time:
30 Push-ups
20 Wall Ball Shots 20/14
30 Kettlebell Swings 53/35
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CrossFit Competitor (off season)
Halting Power Snatch
70% 1×3
75% 2×2
80% 1.2.1.2.1
Snatch Pull
100% 2×3
110% 3×2
For time:
40 Cal Assault Bike
50 Burpees
60 Cal Row
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Weightlifting
Clean
70% 1×3
75% 2×2
80% 1.2.1.2.1
Snatch Pull
100% 1×3
10kg 1×3
20kg 3×2
Jerk
70% 1×3
75% 1×3
80% 2×2
85% 3×1
Weighted Pull-up
2×5 -choose weight-
3×3 -choose weight-
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