CrossFit
For load:
Push Press 8-8-8
(make consistent increases)
–
3 rounds for time:
400m Run
30 Push-up
30 Box Jump Over 24/20
______________________
For load:
Push Press 8-8-8
(make consistent increases)
–
3 rounds for time:
400m Run
30 Push-up
30 Box Jump Over 24/20
______________________
–
Competitor
Jerk
Competitor
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
–
For time:
30 Ring Muscle-up
–
For total reps:
Every 1:00 for 10:00
Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
–
3 rounds for time: (slowest is score)
1000m Row
(rest 1:00)
250m Row
(rest 2:00)
______________________
–
Aerobic Capacity
3 Rounds for calories:
4:00 Row
2:00 Rest
4:00 Bike or AirRunner
2:00 Rest
–
________________________
–
Weightlifting
Power Snatch + Hang Snatch
75% 4(2+1)
(based on 1rm Power Snatch)
–
Power Clean + Push Jerk
75% 4(2+2)
(based on 1rm Power Clean)
–
RDL
3×8 -choose weight-
75% 1×1
80% 2×1
85% 1×1
–
For time:
30 Ring Muscle-up
–
For total reps:
Every 1:00 for 10:00
Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
–
3 rounds for time: (slowest is score)
1000m Row
(rest 1:00)
250m Row
(rest 2:00)
______________________
–
Aerobic Capacity
3 Rounds for calories:
4:00 Row
2:00 Rest
4:00 Bike or AirRunner
2:00 Rest
–
________________________
–
Weightlifting
Power Snatch + Hang Snatch
75% 4(2+1)
(based on 1rm Power Snatch)
–
Power Clean + Push Jerk
75% 4(2+2)
(based on 1rm Power Clean)
–
RDL
3×8 -choose weight-
“You must live in the present, launch yourself on every wave, find your eternity in each moment.”
~Henry David Thoreau
~Henry David Thoreau
