CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
For time:
500m Row
75 Wall Ball
500m Row
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Competitor
3 rounds no measure:
2:00 Ski Erg
2:00 Assault Bike
2:00 Row
For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)
For time:
30 ring Muscle-up
For load:
Pullover 8-8-8-8
(make consistent increases)
10-12-14-16 (decreasing load)
Seated Row
Band Pull Apart
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Weightlifting
Pause Jerk (:02 in split)
70% 4×3
Pause Power Clean (:02 AK)
70% 4×3
Press in Split 8-8-8-8
(make consistent increases)
Close Grip Bench Press 8-8-8-8
(make consistent increases)
Triceps Extension 15-12-10-8
(make consistent increases)
“One of the greatest pains to human nature is the pain of a new idea.”
~Walter Bagehot
