CROSSFIT
5 rounds for load:
2 Weighted/Strict Pull-up
2 Weighted/Strict Dip
(alternate rounds with a partner)
AMRAP 8:00
8 Push-up
8 Hang Power Clean 95/65
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COMPETITOR
3 rounds at a moderate load:
8-12 Double KB Clean
8-12 Double KB Front Squat
8-12 Double KB Push Press
5 rounds for load:
1 Thruster + 1 Push Press
(build to 85% of Push Press)
3 rounds:
10-15 Internal Rotation (each arm)
10-15 External Rotation (each arm)
10-15 Banded Side Walk (each way)
10-15 Banded Glute Bridge
For time:
27-21-15-9
Box Jump Over 24/20
Thruster 115/85
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WEIGHTLIFTING
Jerk from back
70% 2×2
75% 1×1
80% 2×1
85% 1×1
Jerk
70% 1×1
75% 2×1
80% 3×1
Power Clean
70% 1×3
75% 1×3
80% 2×2
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Barbell Sit-up
8(L) 8(M) 8(H)
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POWERBUILDING
Cycle 3/Week 1
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
87.5% 1×3
Walk Out
120%1×1
Hamstring Curl
15(L) 12(M) 10(H)
2 rounds:
20 Reverse Hyper (H)
20 Nautilus Ab (H)
“Our deeds determine us, as much as we determine our deeds.”
~George Eliot
