CROSSFIT
“Anna’s Paradise”
2 rounds for time:
800m Run
25 Toe to Bar
20 DB Snatch 50/35
15 Box Jump Over 24/20
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COMPETITOR
4 rounds for quality:
6 Pistol Squat (alt. legs)
4 Glide Kip Bar Muscle-up
2 Glute-Ham Raises
For load:
Power Clean + Hang Clean + Thruster
Build to a Heavy 2+2+2
“Anna’s Paradise”
2 rounds for time:
800m Run
25 Toe to Bar
20 DB Snatch 50/35
15 Box Jump Over 24/20
No measure:
20:00 Row (moderate)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 1×3
Snatch Pull
100% 3×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 3×1
Weighted Side Plank Hold
2x:20 (M)
Weighted Back Extension
2×10 (M)
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POWERBUILDING
Preparation
DB Bench Press
3×12 (M)
3 rounds:
No rest between exercises.
12 Machine Incline Press (M)
12 Seated Row (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Chest Press (M)
12 Front Pulldown (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip (M)
12 Pullover (M)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
15 Pec Deck (M)
15 Rear Delt Fly (M)
(alternate rounds with a partner)
“Thought is the wind, knowledge the sail, and mankind the vessel.”
~Augustus Hare
~Augustus Hare
