CrossFit
4 rounds for load + reps:
8 Bench Press
Max Rep Strict Pull-up
(rest 2:00 between rounds)
AMRAP 8:00
8 Hand Release Push-up
8 Dumbbell Snatch 50/35 (alt arms)
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Competitor
3 rounds:
15 Prone Incline Lateral Raise
10 Lying Side Shoulder Adduction
15 Band Pull Apart
For load & Reps Every
1:00 for 10:00
Odd min: 3 Power Clean & Push Press (T&G)
Even min: Ring Muscle-up
(choose load and reps prior to start. unbroken)
For time:
64 Kettlebell Swing 53/25
32 Pull-up
48 Kettlebell Swing
24 Pull-up
32 Kettlebell Swing
16 Pull-up
16 Kettlebell Swing
8 Pull-up
3 rounds:
No rest between exercises.
8 Seated Row
8 Pullover
8 Seated Dip
(alternate rounds with a partner)
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Aerobic Capacity
AMRAP 32:00
Row or Run 800m
1:00 Forearm Plank
200m Single-Arm Farmer’s Carry 53/35
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Weightlifting
Pause Jerk (:02 in bottom)
70% 2×3
75% 3×2
Floating Power Clean
70% 2×3
75% 3×2
Push Press
75% 4×3
Tempo Close Grip Bench Press (:04 ecc)
6-6-6-6 -choose weight-
Triceps Extension
12-10-8-6 -choose weight-
Back Extension
2×20 -add weight if needed-
“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
~Marcus Aurelius
