CrossFit
For load:
Jerk 3-3-3-3-3
(make consistent increases)
AMRAP 15:00
3 Wall Walk
6 Hand Release Push-up
9 Toes to Bar
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Competitor
For load:
Every 1:00 for 10:00
2 Power Clean & Jerk
(add 10lbs/5lbs each set)
For time:
100m Row
(rest :30)
200m Row
(rest :30)
300m Row
(rest :30)
400m Row
(rest :30)
500m Row
(rest 1:00)
500m Row
(rest 1:00)
500m Row
At a moderate intensity:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Bar Muscle-up
(choose reps prior to start. unbroken)
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Aerobic Capacity
AMRAP 18:00
300m Row
(alternate intervals with a partner)
(rest 3:00)
AMRAP 18:00
300m AirRunner or Ski Erg
(alternate intervals with a partner)
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Weightlifting
Pause Jerk
70% 1×3
75% 3×3
Pause Power Clean (:02 BK)
70% 4×3
Strict Press 6-6-6-6
(make consistent increases)
Tempo Close Grip Bench Press (:04 ecc) 8-8-8-8
(make consistent increases)
Triceps Extension 15-12-10-8
(make consistent increases)
“If you keep thinking about what you want to do or what you hope will happen, you don’t do it, and it won’t happen.”
~Desiderius Erasmus
