CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
10 rounds each partner for total calories:
1:00 to complete
5 Burpees + Row for Calories
(alternate rounds with partner let the calorie count roll)
_________________________________________
CrossFit Competitor
Hang Clean
75% 2×3
80% 3×2
For time:
30 Wall Ball Shots
30 CTB Pull-ups
30 Pistols (alt legs)
30 KB Snatches (alt arms) 70/53
8 rounds for total distance:
:30 Assault Bike
:30 Rest
_________________________________________
Weightlifting
Clean
75% 1×3
80% 3×2
85% 1.2.1
Snatch Pull
100% 4×4
Bent Barbell Row
5×5 -choose weight-
Barbell Sit-ups
5×5 -choose weight-
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
~Greg Glassman
