CrossFit
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball Shots 20/14
1:00 Sumo Deadlift High Pulls 75/55
1:00 Box Jumps 20″
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest
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CrossFit Competitor
Power Snatch + Snatch
70% 2+1
75% 2+1, 1+1
80% 1+1, 1+1, 1+1
based on Power Snatch 1RM
Halting Clean Pull
100% 4×3
Russian Curls
3×5
7 rounds for time:
7 Box Jumps 30/24
7 Wall Ball 30/20
7 Russian Kettlbell Swings 70/44
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 1.2.1.2.1
Snatch Pull
100% 1×3
110% 3×2
Weighted Pull-up
2×4 -choose weight-
3×3 -choose weight-
Barbell Sit-up
5×5
“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”
~Arnold Schwarzenegger
