CrossFit
For load:
Hang Power Clean 3-2-2-1-1-1
(make consistent increases)
For time:
Accumulate :30 L-Sit Hold
10 DBall Over the Shoulder 150/80
Accumulate 1:00 Plank Hold
50yd Single-Arm Overhead Carry (each arm) 53/35
Accumulate 1:00 Rt Side Plank Hold
100yd Farmers Walk 70/44
Accumulate 1:00 Lt Side Plank Hold
50yd Single-Arm Overhead Carry (each arm) 53/35
Accumulate 1:00 Plank Hold
10 DBall Over the Shoulder 150/80
Accumulate :30 L-Sit Hold
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Competitor 1&2
4 rounds at mile pace:
400m Run
200m Recovery Jog
Snatch
70% 2×2
75% 1×1
80% 5×1
Clean Pull
90% 2×3
100% 3×2
AMRAP 10:00
10 Over the box jump 24/20
30′ Dumbbell Walking Lunge 50/35
10 Dumbbell Clean & Jerk 50/35
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Weightlifting
Clean Pull + Pause Clean + Jerk
80% 4(2+1+1)
Clean Pull
5×3 -choose weight-
Front Squat
80% 2×3
85% 2×2
GHD Sit-ups
3×15 -choose weight-
“The essence of all beautiful art, all great art, is gratitude.”
~Friedrich Nietzsche
~Friedrich Nietzsche
