CROSSFIT
“Rylee Bear Don’t Care”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
9 Wall Ball 20/14
15 Double Under
(1:00 rest after each AMRAP)
_____________________
COMPETITOR
4 rounds for quality:
6 Strict Pull-up
4 Single-Arm Devil Press
2 Tempo Muscle Down (:10 ecc)
6 rounds for reps:
Ring Muscle-up
(:30 rest)
“Rylee Bear Don’t Care”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
9 Wall Ball 20/14
15 Double Under
(1:00 rest after each AMRAP)
No measure:
10 rounds –
1:00 Assault Bike – fast pace
2:00 Assault Bike – easy pace
______________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 2×1
80% 1×3
Power Clean
75% 2×3
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Seated Box Jump 4×3
Barbell Sit-up
10(L) 8(M) 6(H)
_______________________
POWERBUILDING
Preparation
Leg Press
3×12 (M)
2 rounds:
No rest between exercises.
12 Leg Extension (M)
12 Machine Squat (M)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Steps Walking Lunge (0) (each leg)
12 Hamstring Curl (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
:30 Plank Hold (0)
12 Back Extension (0)
(alternate rounds with a partner)
Single-Leg Standing Calf Raise
2×15 (0)
“We cannot solve our problems with the same thinking we used when we created them.”
~Albert Einstein
~Albert Einstein
