CROSSFIT
3 rounds:
15 Kneeling Wood Chop (each side)
10 High Boat to Low Boat
5 Strict Toe to Bar
AMRAP 7:00
Burpee to 6″
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COMPETITOR
With a partner for time:
200m Farmer Carry 70/53
200m DBall Carry 100/60
200m Farmer Carry 70/53
200m Sled Push 135/90
5 rounds:
5 Tempo Ring Pull-up (:03 ecc)
10 Bent Barbell Row (supinated)
(alternate rounds with a partner)
For total time: (partner)
3-2-1 rounds
3 Ring Muscle-up
30 Double Under
(partner 1 does 3 rounds, thenpartner 2 does 3 rounds, theneach partner does 2, then 1)
2 rounds:
EZ Bar Curl 21s
(rest 1:00 between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 3×2
Back Extension
2×12 (MH)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1 (pause)
65% 1×1 (pause)
70% 1×1 (pause)
65% 1×5
Walk Out
95% 1×1
Good Morning
2×8 (M)
Bulgarian Split Squat
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Calf Raise
2×15 (M)
Weighted Plank Hold
2x :30 (MH)
“The bold enterprises are the successful ones. Take counsel of hopes rather than of fears to win in this business.”
~Rutherford B. Hayes
