CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)
For time:
9-15-21-15-9
Burpees
Toes to Bar
Double unders
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CrossFit Competitor (off season)
Power Snatch
70% 1×3
75% 2×2
80% 1.2.1
Drop Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
Snatch High Pull
2×4 -choose weight-
3×3 -choose weight-
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Weightlifting
Power Snatch + Snatch
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on power snatch 1rm)
Push Press + Jerk
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on push press 1rm)
Bent Dumbbell Row
8-8-8-8-8
“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”
~Greg Glassman
