CrossFit
For load:
Hang Power Clean (AK) 5-4-3-2-1
(make consistent increases)
For time:
1000m Run
25 Sit-ups
100m Plate Carry 45/35
25 Sit-ups
100m Farmers Walk 70/53
25 Sit-ups
100m Log Carry
25 Sit-ups
1000m Run
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Competitor 1
Jerk
Work to a heavy set of 3
90% of heavy set: 4×2
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
Bench Press
Work to a heavy set of 3
90% of heavy set: 4×2
*follow each set with a legless rope climb
3 rounds for time:
3 Bar Muscle-ups
6 Strict CTB Pull-ups
9 CTB Pull-ups
12 Pull-ups
_____________
Competitor 2
Jerk
Work to a heavy set of 3
90% of heavy set: 4×2
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
Bench Press
Work to a heavy set of 3
90% of heavy set: 4×2
*follow each set with a legless rope climb
For time:
20 Strict Pull-ups
10 Bar Muscle-ups
20 Strict CTB Pull-ups
10 Bar Muscle-ups
20 CTB Pull-ups
Independent Session:
30-40min Sustained Cardio 70% MHR
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Weightlifting
Power Snatch
80% 4×1
Power Clean + Jerk
80% 4(1+1)
Back Squat
80% 4×2
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Women are made to be loved, not understood.”
~Oscar Wilde
~Oscar Wilde
