CrossFit
For load:
Bench Press 12-10-8-8
(make consistent increases)
For time:
21-15-9
Pull-up
Kettlebell Swing 53/35
Handstand Push-up
Kettlebell Swing
___________________________
Competitor
5 rounds no measure:
10 Calorie Ski Erg
250m Recovery Row
Power Clean & Push Press
70% 1×3
75% 2×2
80% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
For time:
21-15-9
Pull-up
Kettlebell Swing 53/35
Handstand Push-up
Dip
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Weightlifting
At a moderate load:
Pause Jerk (:02 in split) 3-3-3-3-3
(make consistent increases)
At a moderate load:
Pause Power Clean (:02 BK) 3-3-3-3-3
(make consistent increases)
At a moderate load:
Strict Press 5-5-5-5-5
(make consistent increases)
At a moderate load:
Weighted Dip 5-5-5-5-5
(make consistent increases)
At a moderate load:
Triceps Extension 15-12-10-8
(make consistent increases)
“Habit is stronger than reason.”
~George Santayana
