CROSSFIT
3 rounds:
:40 Flutter Kicks
:20 Rest
:40 Toe Touch Crunch
:20 Rest
:40 Bicycle Crunch
:20 Rest
AMRAP 12:00
120m Farmer Carry 53/35
10 Toe to Bar
20 Russian KB Swing 70/44
10 Toe to Bar
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COMPETITOR
For time:
40yd DBall Carry 100/60
40yd DBall Carry 150/80
40yd DBall Carry 200/100
*use sandbag for 200lb Dball
Pull-up Pyramid
2-4-2-6-2-4-2 (88 total reps)
Pull-up
Chin-up
Commando (L)
Commando (R)
Wide Grip Seated Row
4×10 (M)
AMRAP 20:00 (partner)
10-20-30-40…start back at 10.
Sled Push 180/135 (yards)
Sled Pull 180/135 (yards)
DB Hang Clean & Jerk 50/35 (1/2 the reps)
*partner 2 Rows for Calories
(alternate rounds with partner)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Power Clean
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
Build to 1RM
Weighted Dip
Build to 1RM
Back Extension
2×12 (MH)
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POWERBUILDING
Post Meet Transition
Back Squat
30% 1×5
40% 1×5
50% 1×5
Good Morning
3×10 (L)
Machine Squat
2×12 (M)
Walking Lunge
40yd (0)
Manual Hamstring Curl
2×12 (M)
Plank Hold
1:00 (0)
“Experience is one thing you can’t get for nothing.”
~Oscar Wilde
