CrossFit
For load:
Hang Power Clean (AK) 2-2-2-2-2
(make consistent increases)
“Angie”
For time”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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Competitor 1
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
For time:
3 Rope Climbs
7 Ring Muscle-ups
14 HSPU
21 CTB Pull-ups
14 HSPU
7 Ring Muscle-ups
3 Rope Climbs
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Competitor 2
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
For time:
5 Rope Climbs
10 Ring Muscle-ups
15 Strict HSPU
30 CTB Pull-ups
15 Strict HSPU
10 Ring Muscle-ups
5 Rope Climbs
Independent Session:
30-40min Sustained Cardio 70% MHR
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Weightlifting
Power Snatch + Snatch
90% 4(1+1)
Power Clean + Clean
90% 4(1+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“The road to success is always under construction.”
~Arnold Palmer
~Arnold Palmer
