CROSSFIT
Weighted Plank Hold
3x :30
AMRAP 20:00
30 Sit-up
20 Calorie Row
10 Burpee to Plate
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COMPETITOR
8 rounds for load: (3 person relay)
20yd Sled Push
*constant load
(3:00 rest)
4 rounds for time: (3 person relay)
200m Run
4 rounds:
8 Chin-up
8 Pullover (Dumbbell or Machine)
8 Bicep Curl
(alt. rounds with partner)
For time:
15 Bar Muscle-up
30/24 Calorie Ski Erg
100 Double Under
12 Bar Muscle-up
30/24 Calorie Ski Erg
100 Double Under
9 Bar Muscle-up
30/24 Calorie Ski Erg
100 Double Under
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WEIGHTLIFTING
Rest or Light Bar Work
(testing on Wednesday)
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POWERBUILDING
Cycle 3/Week 2
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
79% 1×5
Walk Out
105% 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)
“The human mind, if it is to keep its sanity, must maintain the nicest balance between unity and plurality.”
~Irving Babbitt
