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 time:
21-15-9
Deadlift 225/155
Toes to Bar
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Competitor
For load:
Every 1:00 for 10:00
2 Pause Jerk (:02 in dip)
(make consistent increases)
For load:
Pullover & Press 8-6-4-4
2 rounds for time:
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
9 Power Clean 185/125
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
Deload for Meet
Power Snatch
75% 4×2
Power Clean & Push Press
75% 4×2
Snatch Pull
90% 3×3
“If you don’t know where you are going, any road will get you there.”
~Lewis Carroll
