CrossFit
For load:
Back Squat 8-8-8
(make consistent increases. do not sacrifice positions for load)
With a partner for time:
200m Farmers Walk 70/44
70 Shoulder to Overhead 95/65
200m Farmers Walk
50 Shoulder to Overhead 115/85
200m Farmers Walk
30 Shoulder to Overhead 135/95
200m Farmers Walk
10 Shoulder to Overhead 155/105
200m Farmers Walk
(one person works at a time)
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Competitor 1&2
5 rounds for load:
1 Front Squat + 1 Thruster + 1 Jerk
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 50/35
Even min: Bar Muscle-ups
*start each minute with 20 double unders
2 rounds:
Push to concentric failure. No rest between exercises:
8-12* Bench Press
8-12 Dumbbell Pullover
8-12 Chin-up
8-12 Parallel Bar Dip
8-12 Barbell Curl
8-12 Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
Not timed:
2k Row
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Weightlifting
Rest
“Life is partly what we make it, and partly what it is made by the friends we choose.”
~Tennessee Williams
~Tennessee Williams
