CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
For total reps:
3:00 Burpee to 6″ reach
3:00 Row for calories
2:00 Burpee to 6″ reach
2:00 Row for calories
1:00 Burpee to 6″ reach
1:00 Row for calories
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Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
For load:
Pullover & Press 8-8-6-6
For time:
9 Ring Muscle-up
27 GHD Sit-up
9 Ring Muscle-up
27 GHD Sit-up
9 Ring Muscle-up
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
For total reps:
3:00 Burpee to 6″ reach
3:00 Row for calories
2:00 Burpee to 6″ reach
2:00 Row for calories
1:00 Burpee to 6″ reach
1:00 Row for calories
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
80% 5×2
Push Press
80% 5×2
“If you have a job without any aggravations, you don’t have a job.”
~Malcolm Forbes
