CrossFit
5 rounds for load + reps:
3 Bench Press
Max Strict Chin-up
(rest 2:00 between rounds)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
(alternate rounds with a partner)
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Competitor
No measure:
300-250-200-150-100-50
Assault Air Runner
(alternate intervals with a partner)
AMRAP 14:00
7 Ring Muscle-up
21 Wall Ball Shot 20/14
48 Double under
For time:
1500m Row
(rest 1:00)
1250m Row
(rest :45)
1000m Row
(rest :30)
500m Row
(rest :15)
250m Row
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2 Rounds for Cals:
5 rounds:
:30 Row – Easy
:30 Row – Hard
1:00 Recovery Walk
5 rounds:
:30 AirRunner – Easy
:30 Air Runner – Hard
1:00 Recovery Walk
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Weightlifting
Pause Jerk (:02 in bottom)
70% 3×3
Jerk
75% 1×1
80% 2×1
85% 3×1
Power Clean + Push Press
70% 2(2+2)
75% 2+2
80% 2(2+2)
Tempo Close Grip Bench Press (:04 ecc)
2-2-2-2-2-2 -choose weight-
“If you listen to your fears, you will die never knowing what a great person you might have been.”
~Robert H. Schuller
