CrossFit
For load:
Close Grip Bench Press 8-8-8-8-8
*follow each set with 8 seated row
For time:
400m Run
40 Box Jump 24/20
400m Run
_______________________________________
Competitor
No measure:
2000m Row
Power Clean & Push Press
70% 2×2
75% 1×2
80% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
*start each minute with 20 double under
(choose reps prior to start. unbroken)
________________________________________
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Power Clean
70% 1×2
75% 1×2
80% 3×2
Push Press
70% 1×3
80% 2×2
90% 3×1
Triceps Extension 12-10-8-6
(make consistent increases)
“Every calling is great when greatly pursued.”
~Oliver Wendell Holmes, Jr.
