CrossFit
5 rounds for load + reps:
5 Bench Press
Max Strict Pull-up
(rest 2:00 between rounds)
5 rounds for time:|
5 Shoulder to Overhead 155/105
10 Burpee Over the Bar
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Competitor
5 rounds for total calories:
:10 Ski Erg
200m Recovery Jog
3 rounds:
12 Prone Incline Lateral Raise
12 Ring Row
12 Prone Scaptions
For load & Reps:
Every 1:00 for 10:00
Odd min: 3 Power Clean & Jerk (T&G)
Even min: Ring Muscle-up
(choose load and reps prior to start. unbroken)
For time:
40 Wall Ball 20/14
30 Chest to Bar Pull-up
20 Handstand Push-up
30 Wall Ball20 Chest to Bar Pull-up
10 Handstand Push-up
20 Wall Ball
10 Chest to Bar Pull-up
5 Handstand Push-up
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Aerobic Capacity
AMRAP 24:00
Row 400m
(rest 1:30 after each)
*slightly faster over each interval
Accumulate 2:00
Side Plank (each arm)
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Weightlifting
Pause Jerk (:02 in bottom)
70% 1×3
75% 1×3
80% 2×2
Floating Power Clean
75% 4×3
Push Press
70% 1×3
75% 1×3
80% 2×3
Tempo Close Grip Bench Press (:04 ecc)
4-4-4-4-4 -choose weight-
Triceps Extension
10-8-6-15 -choose weight-
Weighted Back Extension
3×15 -choose weight-
“Everyone thinks of changing the world, but no one thinks of changing himself.”
~Leo Tolstoy
