CrossFit
For load:
Every 1:00 for 10:00
Odd min: 4 Weighted Pull-up
Even min: 4 Weighted Dip
(make consistent increases)
3 rounds for total reps:
AMRAP 3:00
10 Hand Releae Push-up
30 Double Under
(rest 1:00 between AMRAP’s)
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Competitor
Power Clean + Jerk
Build to a heavy set of 3+3
80% of heavy set: 3×3 Power Clean & Push Press
For load:
Every 1:00 for 10:00
Odd min: 4 Weighted Pull-up
Even min: 4 Weighted Dip
(make consistent increases)
3 rounds for total reps:
AMRAP 3:00
10 Hand Releae Push-up
30 Double Under
(rest 1:00 between AMRAP’s)
For time:
21 Cal Ski Erg
9 Burpee to a 6″ reach
15 Cal Ski Erg
15 Burpee to a 6″ reach
9 Cal Ski Erg
21 Burpee to a 6″ reach
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Weightlifting
Pause Jerk
70% 2×3
75% 2×3
Jerk
85% 3×1
80% 2×2
Power Clean
75% 3×3
Strict Press 6-4-4-2-2-2
(make consistent increases)
Tempo Close Grip Bench Press (:04 ecc) 6-6-6-6
(make consistent increases)
Triceps Extension 12-10-8-6
(make consistent increases)
“Prepare for the unknown by studying how others in the past have coped with the unforeseeable and the unpredictable.”
~George S. Patton
