CrossFit
For load:
Front Squat 1-1-1-1-1
(make consistent increases)
For time:
50 Wall Ball 20/14
50 Kettlebell Swing 53/35
50 Box Jump 24/20
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Competitor
2 rounds no measure:
25 Burpee
25 Kettlebell Swing 53/35
25 Sit-up
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
Deadlift
Build to 10RM (t&g)
For time:
27-21-15-9
Calorie Row
Thruster 95/65
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Weightlifting
Clean from blocks (AK)
75% 2×3
85% 3×2
Clean Pull
95% 2×3
105% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Weighted Back Extension
15-12-9
“Free speech carries with it some freedom to listen.”
~Warren E. Burger
