CrossFit
5 attempts for total time:
L-Sit Hold
(rest 1:00 between attempts)
AMRAP 25:00 (with partner)
1,000m Row
200m Farmer Carry 53/35
100 Sit-ups
(share work anyhow)
(share work anyhow)
_________________________________
Competitor 1
3 rounds for time:
400m Assault Air Runner
500m Row
For load:
Every 1:00 for 10:00
1 Clean Pull + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each round)
Deadlift
Build to a heavy set of 3
__________________________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Pull + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each round)
Deadlift
Build to a heavy set of 3
8 rounds for time:
8 Wall Ball Shot 30/20
8 Single-Arm Dumbbell Snatch (4 each arm) 70/50
8 Calorie Assault Bike
–
For total calories:
3x :10 Assault Air Bike / :50 Rest
2x :20 Assault Air Bike / :40 Rest
1x :30 Assault Air Bike
_________________________________
BodyStrong
4 rounds for reps:
:30 Ring Rows or Strict Pull-ups
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
Tabata Side Plank Rotations
________________________________
Weightlifting
Deficit Power Clean + Clean
Build to a heavy set of 1+2
-then-
Deficit Clean
2×2 at same weight as heavy set
Deficit Clean Pull
4×4 -choose weight-
Front Squat
75% 3×8
80% 2×4
“It is not in the stars to hold our destiny but in ourselves.”
~William Shakespeare
~William Shakespeare
