CrossFit
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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Competitor
For load:
Push Press (rebounding) 5-5-5-5-5
*follow each set with 1 rope climb.
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
______________________________
Weightlifting
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Pause Power Clean (:02 AK)
70% 2×3
75% 3×2
Press in Split 5-5-5-5-5
(make consistent increases)
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
Triceps Extension 15-12-10-8
(make consistent increases)
“Credulity is the man’s weakness, but the child’s strength.”
~Charles Lamb
