CrossFit
For time:
800m Run
-then-
3 rounds:
30 Alt Arm Dumbbell Snatch 50/35
15 Burpee to Plate
-then-
800m Run
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Competitor
No measure:
30-20-10
Calorie Ski Erg
Calorie Assault Bike
Calorie Row
Calorie Air Runner
Clean from blocks (BK)
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Clean
75% 2×1
80% 2×1
85% 2×1
For time:
50 Sit-up
50 Box Jump Burpee 24/20
50 Sit-up
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Weightlifting
Clean from blocks (BK)
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Clean
75% 2×1
80% 2×1
85% 2×1
Clean Pull
90% 1×3
100% 1×3
105% 2×2
Increase weight on last set from last week.
Barbell Box Step-up 7-7-7
(7 each leg. alternating legs)
Increase weight on last set from last week.
Seated Row 10-8-6-6
(make consistent increases)
“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”
~Albert Schweitzer
