CROSSFIT
For load:
Bench Press 3-3-3-3-3
5 rounds for time:
10 Shoulder to OH 135/95
500m Row
10 Burpee to 6″
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COMPETITOR
3 rounds for quality:
5 DB Hang Clean & Press 50/35
10 GHD Sit-up
15 Push-up
7 rounds for time: (partner)
3 Deficit Handstand Push-up 6/4″
(alt. rounds with partner)
7 rounds for time: (partner)
3 Squat Clean (60%)
(alt. rounds with partner)
5 rounds for time:
10 Shoulder to OH 155/105
500m Row
10 Burpee Over the Bar
No measure:
2000m Ski Erg
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 3×3
Jerk
75% 1×2
80% 1×2
85% 3×1
Power Clean
70% 2×3
75% 2×3
Push Press
75% 2×3
80% 2×3
Seated Box Jump 4×3
Barbell Sit-up
10(L) 8(M) 6(H)
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POWERBUILDING
Cycle 3/Week 3 (MEET WEEK)
Back Squat
Build to 1RM
Athletes competing on 3/5/22
Rest
“A man who fears suffering is already suffering from what he fears.”
~Michel de Montaigne
