CrossFit
Deadlift
85% 5×5
(percentage based on last week’s heavy set of 5)
4 rounds for time:
20 Dumbbell Suitcase Lunge (alt legs) 50/35
10 Single-Arm Dumbbell Push Press (left arm) 50/35
10 Single-Arm Dumbbell Push Press (right arm) 50/35
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Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
Back Squat
65% 1×6
70% 1×6
75% 1×4
80% 1×4
15-12-9
Incline Sit-up
Toes to Bar
Nautilus Ab1
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Thruster
(constant load. misses are scored as zero)
“After you’ve done all the work and prepared as much as you can, what the hell, you might as well go out and have a good time.”
~Benny Goodman
~Benny Goodman
