CROSSFIT
Weighted Plank
3x :45 Hold
AMRAP 15:00
21 Sit-up
15 Wall Ball 20/14
9 Parallette Pass Through
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COMPETITOR
No measure:
2000m Row
(moderate pace)
6 rounds build to 80% of 1RM:
2 Power Clean + 2 Push Press
(rest 1:30 between sets)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
For time:
50 Toe to Bar
50 Burpee to 6″
50 GHD Sit-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 2×3
80% 2×2
Push Press
80% 2×3
85% 2×2
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POWERBUILDING
Cycle 3/Week 1
Back Squat
35% 1×5
45% 1×5
55% 1×5
60% 1×1
70% 1×1
77% 1×5
Walk Out
102% 1×1
Pause Squat (:02 in bottom)
45% 2×3
Reverse Hyper
2×20 (H)
2 rounds:
4 Nordic Curl + 8 Manual Hamstring Curl
Weighted Plank Hold
3x :20 (H)
“Man needs difficulties; they are necessary for health.”
~Carl Jung
