CrossFit
For load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)
AMRAP 10:00
1000m Row
50 Hand Release Push-up
30 Toes to Bar
Max Double Under
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Competitor
5 rounds no measure:
10 Calorie Ski Erg
200m Recovery Jog
For load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)
Power Clean & Jerk
Build to a heavy set of 1
90% of heavy set: 3×1
AMRAP 10:00
1000m Row
50 Ring Dip
30 Toes to Bar
Max Double Under
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Weightlifting
Tall Jerk
10:00 of drilling
Jerk
70% 2×2
75% 1×1
80% 5×1
Power Clean + Push Press
70% 2(2+2)
75% 2+2
80% 2(2+2)
“A person always doing his or her best becomes a natural leader, just by example.”
~Joe DiMaggio
