CROSSFIT
3 rounds:
10 Single-Leg Toe to Bar (alt. legs)
20 Bicycle Crunches (each side)
:30 Side Plank (each side)
“Rowing with Annie”
For time:
50-40-30-20-10
Calorie Row
Double Under
Sit-up
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COMPETITOR
For time: (partner)
200m Farmer Carry 70/53
400m Run (together)
200m Farmer Carry 70/53
(share work anyhow on Farmer Carry)
4 rounds:
15 GHD Sit-up
20 Russian Twist
AMRAP 15:00
40 Double Under
20 Toe to Bar
10 DB Snatch 70/50
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
75% 2×3
Close Grip Bench Press
5(L) 5(M) 5(MH) 5(H)
Weighted Dip
3(L) 3(M) 3(MH) 3(H)
Back Extension
2×12 (MH)
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POWERBUILDING
Cycle 4/Week 3 (meet week)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
EZ Bar Curl
2×10 (M)
“I keep very weird hours. I never know when I’m going to get an idea.”
~Sergio Aragones
