CROSSFIT
“Aug Dog Special”
1 hour to establish:
Back Squat – Heavy 1
Bench Press – Heavy 1
Deadlift – Heavy 1
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COMPETITOR
4 rounds for quality:
6 GHD Sit-up
4 Deficit Strict HSPU
2 Rope Climb
6 rounds for reps:
Bar Muscle-up
(rest :30 between rounds)
“J Ro Special”
AMRAP 10:00
3-6-9-12-15-etc…
Handstand Push-up
Deadlift 185/125
Chest to Bar Pull-up
No measure:
1,000m Ski
(alt. with partner)
750m Ski
(alt. with partner)
500m Ski
(alt. with partner)
250m Ski
(alt. with partner)
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POWERBUILDING
Preparation
Single-Leg RDL
2×8 (M)
Leg Press
3×15 (M)
Hip Thrust
3×15 (M)
Reverse Hyper
2×15 (M)
Incline Sit-up
2×15 (0)
2 rounds:
80yd Sled Pull (M)
(alternate rounds with a partner)
(alternate rounds with a partner)
“I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”
~Mia Hamm
