CrossFit
For load:
Split Jerk 5-5-5-5-5
*follow each set with 8-12 seated row
“G.I. Jane”
100 Burpee Pull-up
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Competitor
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(add 10lbs/5lbs each set)
7:00 Ladder
1-2-3-4-5….
Ring Muscle-up
Strict Handstand Push-up
(continue until you miss, then drop back to 1)
AMRAP 7:00
3-6-9-12-15
Power Snatch 75/55
Chest to Bar Pull-up
(if you complete the reps, start back at 3)
3 rounds for time: (record time to complete cals)
10 Calorie Assault Bike
10 Calorie Ski Erg
200m Recovery Jog
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
70% 1×2
75% 1×2
80% 3×2
Push Press
75% 2×3
85% 3×2
Triceps Extension 12-10-8-6
(make consistent increases)
“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
~Dr. Seuss
