CrossFit
For load:
Bench Press 8-8-8-8-8
(rest as needed)
3 rounds for time:
20 Box Jumps 24/20
30 Kettlbell Swings 53/35
40 Air Squats
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CrossFit Competitor
Snatch High Pull + Snatch + Snatch High Pull
65% 1+1+1
70% 1+1+1, 1+1+1
75% 1+1+1, 1+1+1, 1+1+1
80% 1+1+1, 1+1+1
85% 1+1+1
For time:
9 Toes to Bar
7 CTB Pull-ups
5 Bar Muscle-ups
7 Toes to Bar
5 CTB Pull-ups
3 Bar Muscle-ups
5 Toes to Bar
3 CTB Pull-ups
1 Bar Muscle-up
For total reps:
1:00 Rope Climb
1:00 Pistols (alt legs)
1:00 Ring Dips
1:00 Pistols (alt legs)
1:00 Rope Climbs
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Weightlifting
Snatch (no feet)
75% 4×3
Clean Deadlift (bellow knee)
80% 4×4
based on Clean 1RM
Front Squat
80% 4×3
Behind the Neck Press
3×8 -choose weight-
Barbell Sit-up
3×5 -choose weight-
