CrossFit
Barbell Cycling
Power Clean
“Power Elizabeth”
For time:
21-15-9
Power Clean
Ring Dip
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Competitor
5 rounds for calories:
:15 Ski Erg
200m Recovery Jog
2 rounds:
15 Tube External Rotation
10 Prone Incline Front Raise
10 Prone Incline Lateral Raise
15 Band Face Pull
10 Plate Circle (both directions)
At a modertate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
3 rounds:
No rest between exercises.
8 Tempo Seated Row (:04 ecc)
8 Tempo Pullover (:04 ecc)
8 Tempo Axle Bar Curl (:04 ecc)
(alternate rounds with a partner)
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Aerobic Capacity
8 rounds:
500m Row
(rest 1:00 between rounds)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Pause Jerk Dip (:02 bottom)
100% 3×3
Power Clean (floating)
70% 2×2
75% 2×2
80% 2×2
Push Press
80% 3×3
Barbell Sit-up
3×8
Good Morning
3×8
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
~Maya Angelou
