CrossFit
For time:
90 Double unders
3 rounds for time:
15 Burpee Box Jump 24/20
30 Steps Walking Lunge
15 Wall Ball Shot 20/14
30 Sit-ups
For time:
90 Double unders
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CrossFit Competitor (off season)
Clean
75% 2×2
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 2×3
110% 3×2
Overhead Squat
4×3 -choose weight-
3 rounds for time:
15 Wall Ball Shots 20/14
10 Pistols (alt legs)
15 Russian KBS 70/53
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Weightlifting
Power Snatch
70% 1×3
75% 2×2
80% 3×1
Halting Snatch Pull
90% 2×3
100% 3×2
Weighted Pull-up
2×3 -choose weight-
3×2 -choose weight-
Accumulate 2:00 of:
Weighted Plank Hold 45lbs
