CrossFit
For time:
10 Archer Push-ups (each side)
20 Split Jumps
30 Toe Touch Crunches
20 Hindu Push-ups
30 Walking Lunges (each leg)
40 Leg Levers
30 Diamond Push-ups
40 Squat Jumps
50 Scissor Kicks (each leg)
40 Wide Grip Push-ups
50 Air Squats
60 Super Mans
50 Push-ups
60 Sit-ups
70 Mountain Climbers
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CrossFit Competitor
Snatch:
70% 2×3
75% 2×2
80% 2×2
Front Squat:
60% x 5
65% x 5
70% x 5
For time:
75 Toes to Bar
(5 Burpees at every break)
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Weightlifting
Jerk:
70% 2×3
80% 2×2
85% 2×2
90% 2×1
Clean Pull: (based on 1RM Clean)
100% 2×3
+10kg 3×2
Romanian Deadlift:
4×5 -choose your weight-
“The greatest mistake a person can make is to be afraid of one.”
~Elbert Hubbard
