CROSSFIT
3 rounds:
1:00 Plank Hold (forearms)
10 Candlestick Leg Lift
10 Kick Sit (each side)
3 rounds for time:
30 Burpee
70 Double Under
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COMPETITOR
For time: (partner)
1-2-3-4 rounds:
10yd Sled Push 180/135
10yd Sled Drag (backward) 180/135
*partner 1 starts with just 1 round, then after switch does 2 rounds, then does 3 rounds, then 4.
Pull-up Pyramid
1-3-1-5-1-3-1
Pull-up
Chin-up
Commando-L
Commando-R
3 rounds:
8 Seated Row
12 DB Rear Delt Fly
(alternate rounds with a partner)
3 rounds for time:
30 Burpee
70 Double Under
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
75% 4×3
Close Grip Bench Press
5(L) 5(M) 3(MH) 3(H)
Weighted Dip
3(L) 3(M) 2(MH) 2(H)
Back Extension
2×12 (MH)
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POWERBUILDING
Post Meet Deload
Leg Press
2×15 (M)
Machine Squat
2×12 (M)
Good Morning
2×10 (L)
Walking lunge
40yd (0)
Manual Hamstring Curl
2×12 (M)
Plank Hold
1:00 (0)
“A little nonsense now and then is relished by the wisest men.”
~Roald Dahl
