CROSSFIT
Seated Row
10(L) 8(M) 6(MH) 4(H)
*follow each set with 20 band pull apart
For time:
9-15-21-15-9
Pull-up
Dumbbell Power Clean 50/35
Bar Dip
Kettlebell High Pull 70/44
Shoulder to Overhead 95/65
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COMPETITOR
For load:
Deadlift
6(L)-6(M)-6(MH)
(touch & go)
For time:
2000m Ski Erg
With a partner for time:
10-20-30-20-10
DB Step-up 50/35 (alt legs)
Handstand Walk (unbroken)
DB Snatch 50/35 (alt arms)
(alternating movements with a partner)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Hip Thrust
2X15 (M)
Weighted Plank Hold
4x :15 (add weight as able)
“Nobody made a greater mistake than he who did nothing because he could do only a little.”
~Edmund Burke
