CrossFit
For load:
Bench Press 5-5-5-5-5
(add 10lbs/5lbs each set)
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
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CrossFit Competitors
Power Clean + Push Press
70% 2+2
75% 2+2
80% 1+1, 1+1, 1+1
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Handstand Push-ups
(start every min with 20 Double Unders)
(choose reps prior to start. unbroken)
For time:
50 Calories on The Assault Bike
(5 burpees every min)
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Weightlifting
Jerk Balance + Pause Jerk Warmup
Push Press
80% 3×3
85% 3×2
Clean Pull (deficit)
100% 1×3
+5kg 2×3
+10kg 3×2
Press
4×6 -choose weight-
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
