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Strength and Conditioning Stream

High hang clean 3×3 @ 50%-65% 1RM
Bench press 3×5 reps @ 73% 1RM

rest 5 minutes

Complete the following for time:

  • Run 800m
  • 40 Push-ups
  • 20 Box jumps
  • Run 100m
  • rest 1 minute
  • Run 100m
  • 20 Burpees
  • 40 Pull-ups
  • Run 800m

Weightlifting Stream

Jerk 3×1 rep @ 70%
2-position snatch (floor, mid-thigh) 3 sets @ 60%
2-position clean (floor, mid-thigh) 3 sets @ 60%

rest 5 minutes

Complete 4 rounds of:

  • 15 2-arm kettlebell push press
  • 15 Kettlebell swings


John Vivian

John is an owner and co-founder of CrossFit Toronto and Primal Athletes, and a Certified CrossFit Trainer Level 3 (CCFT).

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