CROSSFIT
For load:
Every 1:00 for 10:00
Min 1: 1 Weighted/Strict Pull-up
Min 2: 1 Weighted/Strict Dip
(make consistent increases)
AMRAP 16:00
400m Run
Max Rep Toes to Bar
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COMPETITOR
3 rounds at moderate load:
8 Front Rack Sott’s Press
10 Candlestick Pistol Roll (alt. leg)
(alt. rounds with partner)
Thruster
Build to Heavy 1
6 rounds for distance:
AMRAP 2:00
5 Thruster (50% of Heavy 1)
30 Double Under
Max distance HS Walk
(rest 1:00 following each AMRAP)
For time:
1000m Ski Erg
25 GHD Sit-up
10 Rope Climb
25 GHD Sit-up
1000m Row
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×2
Power Clean
70% 1×3
75% 1×3
80% 1×3
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 2
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
92.5% 1×2
Walk Out
120%1×1
Hamstring Curl
12(L) 10(M) 8(H)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (H)
“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott
