CrossFit
For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(make consistent increases. unbroken)
For time:
21-18-15-12-9-6-3
Shouder to Overhead 75/55
*follow each round with a 200m run
______________________________________
Competitor
5 rounds no meausure:
10 Calorie Assault Bike
200m Recovery Jog
Power Clean + Jerk
Build to a heavy set of 2+2 (t&g)
85% of heavy set: 3×2 Power Clean & Push Press (t&g)
For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(make consistent increases. unbroken)
For time:
35 Calorie Ski Erg
125 Double Under
1500m Row
125 Double Under
35 Calorie Ski Erg
_________________________________
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×1
90% 2×1
Power Clean + Push Press
70% 2(2+2)
75% 2+2
80% 2(2+2)
Close Grip Bench Press
6-4-4-2-2-2
(make consistent increases)
Triceps Extension 12-10-8-6
(make consistent increases)
“It is the working man who is the happy man. It is the idle man who is the miserable man.”
~Benjamin Franklin
