CrossFit
Pull-up Pyramid
2-3-2-4-2-3-2
For time:
500/400m Row
50 Box Jump Over 24/20
500/400m Row
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Competitor
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
“Jason”
For time:
100 Squat
5 Muscle-up
75 Squat
10 Muscle-up
50 Squat
15 Muscle-up
25 Squat
20 Muscle-up
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Aerobic Capacity
3 rounds for cals:
AMRAP 3:00
Bike, Ski or AirRunner
(rest 1:00)
3:00 to cycle:
:30 Plank Shoulder Tap
:30 Right Side Plank
:30 Left Side Plank
(rest 1:00)
AMRAP 3:00
Calorie Row
(rest 1:00)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
80% 2×2
Pause Jerk Dip (:02 bottom)
110% 3×3
Power Clean + Push Press
70% 2(2+2)
75% 1+1
80% 1+1
85% 2(1+1)
“For a solitary animal egoism is a virtue that tends to preserve and improve the species: in any kind of community it becomes a destructive vice.”
~Erwin Schrodinger
