CROSSFIT
For load:
Strict Press 5×3
(constant load)
For time:
100 Double Under
50 Burpee
100 Double Under
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COMPETITOR
For Time:
100yd Yolk Walk 50/20
100yd Dball Carry 100/80
100yd Farmer Carry 100/70
100yd Sled Push 225/150
“Fran”
For Time:
21-15-9
Thruster 95/65
Pull-up
5 Rounds no measure:
3 Glute Ham Raise
9 GHD Sit-up
15 Russian Twist
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WEIGHTLIFTING(deload for meet/testing)
Snatch
70% 3×1
Clean & Jerk
70% 3×1
Front Squat
70% 1×3
75% 1×2
80% 1×1
“Don’t follow trends, start trends.”
~Frank Capra
