CrossFit
Strict Press
Build to a heavy set of 1
For time:
15-30-15
Burpee to a 6″ reach
Shoulder to Overhead 95/65
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Competitor
Not timed:
300-200-100-200-300
Air Runner
(alternate intervals with a partner)
Bench Press
Build to a heavy set of 1
Weighted Pull-up
Build to a heavy set of 1
Weighted Dip
Build to a heavy set of 1
AMRAP 9:00 (85% effort)
3 Ring Muscle-up
6 Strict Handstand Push-up
9 Russian Kettlebell Swing 70/53
2 rounds:
15 Tube External Rotation
25 Band Pull Apart
10 Ring Row
15 Band Face Pull
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Aerobic Capacity
AMRAP 30:00
80/60 Calorie Row
200m Farmers Walk
1:00 Plank Hold
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Weightlifting
At a moderate load:
Split Power Clean (blocks bk) + Split Jerk
5(2+2)
Pause Jerk (:02 in bottom)
70% 2×3
75% 3×2
At a moderate load:
Press In Split
5-5-5-5-5
4 rounds:
9 Incline Sit-up
9 Back Extension (45 degree)
“Simplicity is the most difficult thing to secure in this world; it is the last limit of experience and the last effort of genius.”
~George Sand
