CROSSFIT
For time:
100 Double Under
80/60 Calorie Row
60 Box Jump Over 24/20
40 DB Hang Clean & Jerk 50/35 (single db)
200m Suitcase Carry 53/35 (single kg)
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COMPETITOR
3 rounds for quality:
7 KB Swing 53/35
5 GHD Sit-up
3 Tempo Strict HSPU (:04 eccentric)
For time:
100 Double Under
80/60 Calorie Assault Bike
60 Box Jump Over 24/20
40 DB Shoulder to OH 50/35
200m Suitcase Carry 70/50 (single DB)
3 rounds no measure:
Min 1: Unbroken L-Sit
Min 2: Unbroken HSPU
Min 3: Rest
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×2
Jerk
75% 1×2
80% 2×1
85% 2×2
Power Clean
75% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
Seated Box Jump 4×3
Barbell Sit-up
10(L) 8(M) 6(H)
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POWERBUILDING
Deload Week
Leg Press
2×15 (L)
Machine Squat
2×12 (L)
Hamstring Curl
2×15 (L)
Leg Extension
2×15 (L)
Standing Calf Raise
2×15 (0)
1:00 Plank Hold (0)
“Succeeding is not really a life experience that does that much good. Failing is a much more sobering and enlightening experience.”
~Michael Eisner
