CrossFit
For load:
Push Press 3-3-2-2-2
(make consistent increases)
For time in teams of 3:
10 Rope Climbs
100 Calories on the Assault Bike
500m Farmers Walk 70/53
2000m Row (switch every minute)
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Competitor 1
Push Press
75% 1×3
80% 1×3
85% 3×2
For load:
Every 1:00 for 10:00
1 Power Clean
(increase by 10lbs/5lbs each set)
Bench Press
70% 1×3
80% 1×2
85% 1×2
90% 2×1
95% 1×1
For time:
21 Handstand Push-ups
5 Rope Climbs
15 Handstand Push-ups
3 Rope Climbs
9 Handstand Push-ups
1 Rope Climb
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Competitor 2
Go play outside
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Weightlifting
Clean & Jerk
85% 2+1, 1+2, 1+1
Clean Pull
4×3 -choose weight-
Snatch Grip Push Press
4×4 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“There is only one corner of the universe you can be certain of improving, and that’s your own self.”
~Aldous Huxley
~Aldous Huxley
