CrossFit
Strict Press
10-10-10
(build to 80% of previous heavy set of 5)
AMRAP 7:00
Bar Facing Burpee
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Competitor
3 rounds for calories:
2:00 Ski Erg
:30 Rest
2:00 Air Runner
:30 Rest
2:00 Row
:30 Rest
2:00 Assault Bike
:30 Rest
Front Pulldown
10-12-14-16
(keep rest short. decreasing load)
Shoulder Press
10-12-14-16
(keep rest short. decreasing load)
Low Row
10-12-14-16
(keep rest short. decreasing load)
Decline Press
10-12-14-16
(keep rest short. decreasing load)
Standing Shrug
10-12-14-16
(keep rest short. decreasing load)
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Aerobic Capacity
3 rounds for calories:
2:00 Row
1:00 Lateral Box Step Over
1:00 Forearm Plank
2:00 Bike
1:00 Single arm Farmer’s Hold (:30/arm)
1:00 Side Plank (:30/arm)
2:00 AirRunner or Ski
1:00 Single arm Overhead Hold (:30/arm)
1:00 Rest
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
95% 1×1 (only if both at 90% are good)
Jerk Dip (:02 pause in bottom)
90% 1×3
100% 1×3
110% 2×2
Power Clean + Push Press
70% 2(2+2)
75% (2+2)
80% 2(2+2)
“Life is to be fortified by many friendships. To love and to be loved is the greatest happiness of existence.”
~Sydney Smith
~Sydney Smith
