CROSSFIT
“Annie Hates Dumbbells”
AMRAP 12:00
10-20-30-40-50-60-70-etc…
Double Under
Sit-up
*follow each round with 10 DB Snatch.
_______________________
COMPETITOR
4 rounds for time:
500m Ski Erg
100yd D-Ball Carry 100/80
50yd Sled Push 180/135(1:00 Rest)
Strict Press
50% 1×8
60% 1×5
70% 1×3
75% 1xAMRAP
5 rounds for time:
500m Assault Bike
50 Double Under
*18-15-12-9-6* Ring Dip
5 rounds for time:
400m Run
*15-12-9-6-3* Strict HSPU
________________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Jerk Dip
90% 3×3
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 1×2
_______________________
POWERBUILDING
Cycle 3/Week 3 (meet week)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 1×1
Biceps Curl
3×8 (M)
“Everywhere is within walking distance if you have the time.”
~Steven Wright
