CrossFit
For load:
Strict Press 3-3-3-3-3
5 rounds for time:
7 Over the Box Jump 20″
7 Power Clean 155/105
_________________________
Competitor 1
Jerk Dip
90% 3×3 (:03 pause in bottom)
–
Jerk
70% 2×3
75% 2×2
80% 2×1
Clean
70% 1×3
75% 2×2
80% 5×1
7 rounds:
Assault Bike
:10 50/45 RPM
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
__________________________
Competitor 2
7 rounds:
Assault Bike
:10 50/45 RPM
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
Jerk Dip
90% 3×3 (:03 pause in bottom)
–
Jerk
75% 2×3
85% 3×2
Clean
70% 1×3
75% 2×2
80% 5×1
For load:
Every 1:00 for 10:00
:08 Eccentric Weighted Dip
(make consistent increases)
3 rounds:
Max Strict Handstand Push-up
8-12 Shoulder Press
8-12 Chest Press
8-12 Triceps Extension
_________________________
Aerobic Capacity
2-3 Rounds @sustainable pace:
2:00 Assault Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 OH Plate Hold
1:00 Side Plank
2:00 Ski/Bike/Skip Rope
1:00 Plank Shoulder Taps
1:00 Hurdle Step Over
__________________________
Weightlifting
Power Snatch + Drop Snatch + OHS
3(1+1+1) -choose weight
Power Clean + Power Jerk
3(2+2) -choose weight-
Good Morning
4×6 -choose weight-
“Ideas pull the trigger, but instinct loads the gun.”
~Don Marquis
