CrossFit For Load:
Bench Press 6-4-2-2-2
3 rounds for time:
20 Pull-up
400m Run
20 Handstand Push-up
(rest 1:00 between rounds)
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Competitor
At a moderate load:
Pause Jerk (:02 in dip) 3-3-2-2-2
(make consistent increases)
For time:
7 Ring Muscle-up
21 GHD Sit-up
7 Ring Muscle-up
21 GHD Sit-up
7 Ring Muscle-up
3 rounds for time:
15 Chest to Bar Pull-up
400m Run
15 Strict Handstand Push-up
(rest 1:00 between rounds)
5 rounds no measure:
10 Cal Ski Erg
10 Cable Seated Row
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Weightlifting
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
80% 4×3
Strict Press 3-3-3-3-3
Weighted Dip 3-3-3-3-3
Triceps Extension 12-10-8-6
“Nearly all the best things that came to me in life have been unexpected, unplanned by me.”
~Carl Sandburg
