CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Push Press
(Add 10lbs/5lbs each set)
3 rounds not timed:
15 second strict muscle-ups
(hold each of 5 positions for :03)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even Min: Ring Dip
(choose reps prior to start. only score rounds where you hit those reps)
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Weightlifting
Snatch
80% 3×2
85% 2×2
87% 2×1
Clean + Jerk
80% 1+2, 2+1
85% 1+1, 1+1, 1+1
Back Squat
80% 2×3
85% 2×2
90% 2×2
“The ultimate leader is one who is willing to develop people to the point that they eventually surpass him or her in knowledge and ability.”
~Fred A. Manske, Jr
