CrossFit
For load:
Bench Press 1-1-1-1-1
(make consistent increases)
AMRAP 11:00
5 Handstand Push-ups
7 Ring Dips
9 Push-up
For calories:
1:30 Assault Bike
3:00 Rest
1:30 Assault Bike
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Competitor 1&2
Snatch
Work to a heavy set of 2
85% of heavy set: 4×2
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increases)
Back Squat
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
For time:
2k Row
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Weightlifting
Muscle Snatch
5×3 -choose weight-
Muscle Clean
5×3 -choose weight-
Front Squat
65% 4×5
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“Life is what happens while you are busy making other plans.”
~John Lennon
~John Lennon
