CrossFit
“Demetrius”
For time:
20-16-12-8-4
Bench Press 155/105
Calorie Row
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Competitor
At a moderate load:
Pause Jerk (:02 in dip) 2-2-2-2-2
(make consistent increases)
For load:
Pullover & Press 8-8-8-8
For time:
8 Ring Muscle-up
24 GHD Sit-up
8 Ring Muscle-up
24 GHD Sit-up
8 Ring Muscle-up
7 rounds for time:
7 Chest to Bar Pull-up
7 Calorie Assault Bike
7 Handstand Push-up
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 2×2
80% 4×2
Push Press
75% 2×3
85% 3×2
Weighted Dip 3-3-2-2-2
Triceps Extension 12-10-8-6
“Life doesn’t run away from nobody. Life runs at people.”
~Joe Frazier
