CrossFit
6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Goodmornings
(rest 1:00)
(same weight on all rounds)
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Competitor 1&2
At a moderate load:
Every 1:00 for 10:00
3 Power Snatches from blocks (AK)
Front SquatJerk
Build to a heavy set of 3
90% of heavy set 5.4.3.2.1
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
Choose a weight that will allow 8-12 reps. Push until concentric failure:
Front Squat
Dumbbell Pullover
Weighted Chin-up
Bench Press
Seated Cable Row
Weighted Parallel Bar Dip
Barbell Curl
*allow only :03-:05 transition time between movements
(if you fail to hit 8 reps on every movment. adjust the weights and do the circuit over)
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Weightlifting
Rest
“It is the supreme art of the teacher to awaken joy in creative expression and knowledge.”
~Albert Einstein
