CrossFit
For load:
Push Press 5-5-5-5-5
(make consistent increases)
For time:
30 Handstand Push-up
50 Pull-up
70 Russian Kettlebell Swing 70/53
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Competitor
10 rounds no measure:
10 Calorie Ski Erg
10 Calorie Assault Bike
10′ Hand Walk
At 70% of 1RM
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
AMRAP 10:00
10 Chest to Bar Pull-up
30′ Walking Lunge
10 Handstand Push-up
30′ Walking Lunge
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Aerobic Capacity
3 rounds no measure:
1:30 Ski
:30 Rest
1:30 Row
:30 Rest
1:30 AirRunner
:30 Rest
1:30 Assault Bike
:30 Rest
1:30 Side Plank (:45/arm)
:30 Rest
______________________
Weightlifting
Pause Jerk
70% 4×3
Power Clean
70% 4×3
Strict Press 8-8-8-8
(make consistent increases)
Close Grip Bench Press 8-8-8-8
(make consistent increases)
Triceps Extension 15-12-10-8
(make consistent increases)
“Nothing is so contagious as enthusiasm.”
~Samuel Taylor Coleridge
