Tuesday 7/9/19

CrossFit
At a moderate load:
Every 1:00 for 10:00
2 Strict Press
(constant load. don’t exceed 75%)

“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat

or

“Mary”
AMRAP 20:00
5 Handstand Push-up
10 Pistol (alt legs)
15 Pull-up
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Competitor
6 rounds no measure:
150m Air Runner
1:30 Recovery Row

3 rounds:
15 Tube External Rotation
25 Band Pull Apart
10 Ring Row
15 Band Face Pull

For time:
1 Ring Muscle-up + 10 Ring Dip
1 Ring Muscle-up + 9 Ring Dip
1 Ring Muscle-up + 8 Ring Dip
1 Ring Muscle-up + 7 Ring Dip
continue until compete at 1 ring Dip
(alternate rounds with a partner)

For time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
Strict Pull-up
(alternate rounds with a partner)

For time:
50 Burpee to a 6″ reach
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FitEssentials
Complete the following in any order within a 30:00 window:

For time:
500m Ski Erg

For time:
1k Row

For time:
1 mile Assault Bike

For time:
200m Farmer’s Walk 53/35
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Weightlifting
At a moderate load:
Split Power Clean (blocks bk) + Split Jerk
4(2+2)

Pause Jerk (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1

At a moderate load:
Press In Split
4×4

3 rounds:
11 Incline Sit-up
11 Back Extension (45 degree)