CrossFit
For Time:
5 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
4 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
3 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
2 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
1 round:
5 Pull-up
10 Push-up
15 Air Squat
____________________________
Competitor
For Time:
6 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
5 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
4 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
3 rounds:
5 Pull-up
10 Push-up
15 Air Squat
-then-
400m Run
-then-
2 rounds:
5 Pull-up
10 Push-up
15 Air Squat
_______________________________
Weightlifting
Pause Jerk (:02 in split)
70% 1×3
75% 2×2
80% 3×1
Pause Power Clean (:02 AK)
70% 1×3
75% 2×2
80% 3×1
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 12-10-8-6
(make consistent increases)
“Wisdom is the power to put our time and our knowledge to the proper use.”
~Thomas J. Watson
