CROSSFIT
“Jerry Has a Friend”
For total time:
6 rounds – (each)
200m Run
6 rounds – (each)
250m Row
6 rounds – (each)
200m Run
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COMPETITOR
4 rounds for quality:
3 Parallette Handstand Push-up
300m Ski Erg (moderate)
30′ Handstand Walk (unbroken)
(adjust depth as needed on HSPU)
Pause Jerk + Jerk
Build to a heavy set: 2 + 1
Front Squat
50% 1×10
55% 1×10
60% 1×10
For time:
35 Strict Ring Dip
*500m Assault Bike at each break
AMRAP 10:00 (partner)
1-2-3-4-5-6-7-8-9-etc…
Burpee Box Jump 24/20
Deficit Handstand Push-up 4/2″
(alternate rounds with partner)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Jerk Dip
90% 3×3
Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Deload Week
Machine Squat
8(L) 2×8(M)
Walking Lunge 40yd (0)
Leg Press
2×12 (M)
Leg Ext
2×15 (M)
Leg Curl
2×15 (M)
Calf Raise
2×20 (0)
“Experience is a good school. But the fees are high.”
~Heinrich Heine
