CrossFit
Strict Press
8-8-8
AMRAP 12:00
3-6-9-12-15…
Push-up
Toes to Bar
*200m Run at 0:00, 3:00, 6:00, 9:00
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Competitor
5 rounds no measure:
2:00 Row – Easy
1:00 Row – Medium
1:00 Row – Fast
At a moderate load:
Tempo Bench Press (:04 eccentric)
4-4-4-4
(make consistent increases)
At a moderate load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)
3 rounds:
No rest between exercises.
8 Seated Row
8 Pullover
8 Seated Dip
3 rounds:
12 Nautilus Rowing Torso
12 Ring Row
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Aerobic Capacity
6 rounds for calories:
1:00 Ski or Run
1:00 Bike
1:00 Row
(rest 3:00 between rounds)
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Weightlifting
At a moderate load:
Pause Jerk (:03 in bottom)
4×3 -choose weight-
At a moderate load:
Power Clean
4×3 -choose weight-
At a moderate load:
Press in Split
5×5 -choose weight-
5 rounds:
7 Incline Sit-up
7 Back Extension (45 Degree)
“It’s easier to go down a hill than up it but the view is much better at the top.”
~Henry Ward Beecher
