CROSSFIT
For load:
Back Squat 8-1-7-2-6-3-5-4
(constant load. keep rest short)
For time:
11-9-7-5-3
Bar Facing Burpee
Toes to Bar
Thruster 115/75
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COMPETITOR
2 rounds no measure:
15 Beat Swing Kip (rings)
12 Hips to Ring
9 Jump to Support (rings)
For total reps:
Every 1:00 For 16:00
Even: GHD Sit-up
Odd: Ring Muscle-up
(choose reps prior to start. unbroken)
AMRAP 10:00
10 Bench Press (BW/.66 BW)
10 Toes to Bar
30 Double Under
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WEIGHTLIFTING
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3-3
At a moderate load:
Pause Power Clean (:02 in catch) 3-3-3-3-3
At a moderate load:
Push Press (from back) 3-3-3-3-3
At a moderate load:
Triceps Extension 3×15
At a moderate load:
Dumbbell Lateral Raise 3×15
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POWERBUILDING
Cycle 5/Week 5 Test
Back Squat
35% 1×8
45% 1×5
55% 1×3, 1×1
65% 1×1
75% 1×1
85% 1×1
90% 1×1
Max
Leg Curl 15-12-10-8
Leg Extension 15-12-10-8
“Those who have succeeded at anything and don’t mention luck are kidding themselves.”
~Larry King
