CROSSFIT
For time:
400m Run
500m Row
60 Double Under
AMRAP 15:00
10 Power Clean 135/95
20 Calorie Row
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COMPETITOR
Every 2:00 for 12:00
20/15 Calorie Ski Erg
:30 Forearm Plank
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Dumbbell Fly
3×8 (M)
8-10-12-10-8
Biceps Curl
Triceps Extension
(alternate round with a partner)
For time:
30-20-10
Handstand Push-up
Box Jump Over 24/20
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WEIGHTLIFTING
Drill
Tall Jerk 4×4
At a moderate load:
Pause Jerk (:02 in split) 4×3
At a moderate load:
Power Clean 4×3
At a moderate load:
Close Grip Bench Press 4×8
At a moderate load:
Alternating Side & Front Raise 3×8
At a moderate load:
Dumbbell Overhead Triceps Extension 3×8
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POWERBUILDING
Testing Week
Back Squat
1RM
“If you could get up the courage to begin, you have the courage to succeed.”
~David Viscott
