Deadlift  3 X 2, 2 X 1

Bench Press  5 X 3

Post loads.

Olympic Lifting:

Overhead Squat  3 X 3, 2 X 1

Power Clean to Hang Clean 3 X 2, 3 X 1

Post loads.


400m Run

20 Burpees

4 times.

Coaching Tips:  Scale load and movements to match your current fitness level. Choose whichever program you are following to achieve your fitness goals. If you are at LII level, you may choose to do 2 of these within a day's training cycle. This is now going to be an option to those who are wanting to achieve a higher skill level throughout their CrossFit program. For those on the upward swing of their CrossFit skill level, you can do parts of 2 of the choices offered. The numbers that follow the strength and Olympic lifting movements are describing the number of sets you are going to do, and the number of reps within that set. For example, the deadlifts are 5 sets of 2 reps, followed by 3 sets of 1 rep.