CrossFit
10-8-6
No rest between exercises.
Shoulder Press
Tempo Upright Row (:04 ecc)
Seated Dip
(alternate rounds with a partner)
10-8-6
No rest between exercises.
Front Pulldown
Tempo Chest Press (:04 ecc)
Pullover
(alternate rounds with a partner)
10-8-6
No rest between exercises.
Tempo Pec Deck (:04 ecc)
Decline Press
Tempo Triceps Pushdown (:04 ecc)
(alternate rounds with a partner)
10-8-6
No rest between exercises.
Tempo Rowing Torso (:04 ecc)
Seated Row
Tempo Preacher Curl (:04 ecc)
(alternate rounds with a partner)
_________________________
Sleds
4 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_________________________
Weightlifting
Power Snatch
70% 4×3
Push Press
70% 1×3
75% 1×3
80% 3×3
Romanian Deadlift
4×4 -choose weight-
Seated Dip 6-6-6-6
(make consistent increases)
Lateral Raise 15-12-10-8
(make consistent increases)
3 rounds:
:40 Plank Hold
:20 Rest
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”
~Zig Ziglar
