CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean
(make consistent increases)
AMRAP 15:00
9 Deadlift 155/105
12 Hand Release Push-up
15 Calorie Row
__________________________________
Competitor
5 rounds no measure:
200m Run
25 Double under
200m Row
Back Squat
90% 1×1
75% 1×4
90% 1×1
80% 1×4
90% 1×1
85% AMRAP
For total reps:
Min 1: 100m Row + 1 Power Clean 185/125
Min 2: 100m Row + 2 Power Clean
Min 3: 100m Row + 3 Power Clean
Min 4: 100m Row + 4 Power
Clean continue until failure…
“Anyone who has a continuous smile on his face conceals a toughness that is almost frightening.”
~Greta Garbo
