CrossFit
3 rounds for total reps:
Pull-ups
(rest 1:00)
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
3 rounds for total reps:
Push-ups
(rest 1:00)
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CrossFit Competitor
Snatch:
75% 2×3
80% 2×2
85% 2×1
Front Squat:
60% x 5
65% x 5
70% x 5
75% x 5
For time:
21 GHD Sit-ups
7 DBall Over Shoulder 150/100
14 GHD Sit-ups
5 DBall Over Shoulder
7 GHD Sit-ups
3 DBall Over Shoulder
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Weightlifting
Clean:
80% 2×3
90% 2×2
100% 1×1
PR
Push Press:
80% 5×3
Back Squat
80% 3×3
90% 2×3
“Big results require big ambitions.”
~Heraclitus
