CrossFit
For load:
10:00 to establish max Turkish Get-up
(most complete on both sides)
3 rounds for time:
50 Calorie Row
25 Sit-ups
50 Double unders
25 Burpees
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CrossFit Competitor (off season)
Clean
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Snatch Pull
110% 4×3
Overhead Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
For time:
30 Pistols (alt leg)
40 Wall Ball Shots 30/20
50 Russian KBS 70/53
60 Weighted Sit-ups 25lbs
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Weightlifting
Clean
75% 2×2
80% 1×1
85% 1×1
90% 3×1
3 Position Snatch Pull
90% 2×3
100% 3×2
Weighted Pull-up
1×3 -choose weight-
2×2 -choose weight-
3×1 -chooses weight-
Accumulate 2:00 of:
Weighted Plank Hold 45lbs
