CROSSFIT
Weighted Plank
3x :20 Hold
AMRAP 7:00
3-6-9-12-15-etc…
DB Hang Clean 50/35
Box Jump 24/20
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COMPETITOR
3 rounds for load:
20yd Yoke Carry
40yd Sled Pull
80yd Farmer Carry
(rest 3:00 between rounds)
4 rounds:
8 Chin-up
8 DB Gorilla Row
8 DB Cross Body Hammer Curl
(alt. rounds with partner)
For total time:
2 Rounds:
21 Toe to Bar
15 Power Clean 135/95
~then~
2 Rounds:
21 Burpee Over Bar
15 Deadlift 225/155
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WEIGHTLIFTING
Drill
Tall Jerk 4×3
At a moderate load:
Pause Jerk (:02 in dip) 4×3
At a moderate load:
Pause Power Clean (:02 BK) 4×3
At a moderate load:
Leg Press 3×12
Back Extension
2×12 (0)
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POWERBUILDING
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
81% 1×5
Walk Out
108% 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
2x :20 (H)
“The goal of education is not to increase the amount of knowledge but to create the possibilities for a child to invent and discover, to create men who are capable of doing new things.”
~Jean Piaget
