CrossFit
For load:
Close Grip Bench Press 6–6-6-6-6
*follow each set with 6-8 seated row
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
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Competitor
For load:
Every 1:00 for 10:00
1 Power Clean & Push Press
(add 10lbs/5lbs each set)
For load:
Weighted Chin-up 5-5-5-5-5
(start light. make consistent increases)
3 rounds:
No rest between exercises.
12 Pullover
12 Seated Row
20 Band Pull Apart
(alternate rounds with a partner)
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Jerk Dip
100% 3×3
Power Clean & Push Press
70% 2×2
75% 2×2
80% 2×2
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Home Workout
3 rounds for time:
800m Run
(rest 2:00 between rounds)
“The advancement and diffusion of knowledge is the only guardian of true liberty.”
~James Madison
