CrossFit
Strict Press
Build to a heavy set of 3
For time:
33 Hand Release Push-up
50 Double under
27 Hand Release Push-up
50 Double under
21 Hand Release Push-up
50 Double under
15 Hand Release Push-up
50 Double under
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Competitor
5 rounds for calories:
:45 Ski or AirRunner
:45 Bike
:90 Row
At a moderate load:
Tempo Bench Press (:04 eccentric)
8-8-8-8
(make consistent increases)
At a moderate load:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-up
Even min: 5 Weighted Dip
(make consistent increases)
3 rounds:
No rest between exercises.
12 Seated Row
12 Pullover
12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Nautilus Rowing Torso
12 Ring Row
(alternate rounds with a partner)
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Aerobic Capacity
5 rounds for calories:
:45 Ski or AirRunner
:45 Bike
:90 Row
(rest 3:00 between rounds)
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Weightlifting
Jerk 70% 2×2
75% 1×1
80% 5×1
Jerk Dip (:02 pause in bottom)
100% 3×3
Power Clean + Push Press
70% 2(2+2)
75% (2+2)
80% 2(2+2)
“Fine art is knowledge made visible.”
~Gustave Courbet
