CrossFit
3 rounds for total reps:
Toes to Bar
(rest 1:00)
2 rounds for total time: (running clock)
1000m Row
(rest while your partner works)
3 rounds for total time:
L-Sit hold
(rest 1:00)
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CrossFit Competitor
Snatch
80% 2×2
85% 2×1
90% 3×1
Clean Pull
100% 4×3
Front Squat
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
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Weightlifting
Power Clean
70% 2×3
75% 2×2
80% 2×2
Snatch Pull (based on 1RM Snatch)
100% 5×3
Deadlift:
80% 2×3
90% 2×2
95% 1×1
PR
“The less effort, the faster and more powerful you will be.”
~Bruce Lee
