CROSSFIT
3 rounds for quality:
10 Hanging Leg Raises
:20 L-Hold (hanging)
20 Dead Bug (total)
For time:
10-20-30-20-10
Box Jump 24/20
KB Swing 53/35
Toe to Bar
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COMPETITOR
9-7-5 for quality:
Single Leg Deadlift (each leg)
Banded Glute Bridge
Ball Slam (moderate)
For load:
Power Clean 1-1-1-1-1-1
(rest 1:00-2:00 between sets)
Deadlift
70% 3×5
75% 1xAMRAP
AMRAP 12:00
3-6-9-12-15-etc…
Calorie Assault Bike
C2B Pull-up
Box Jump Over 24/20
3 rounds for time:
500m Ski Erg
30 GHD Sit-up
10 D-Ball Over the Shoulder 150/100
*start a round every 6:00
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×2
Clean Pull
100% 3×3
Barbell Walking Lunge (each leg)
8(L) 8(M) 8(MH)
2 rounds:
20 Reverse Hyper (M)
20 Russian Twist (M)
“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.”
~William James
