CROSSFIT
For load:
Standing Shoulder Press 8-1-7-2-6-3-5-4
(constant load. keep rest short)
“Lactic Ladders”
5 rounds for total calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
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COMPETITOR
For Load:
Deadlift (touch & go)
8(L) 8(M) 8(MH)
AMRAP 12:00 (with a partner)
80yd Sled Push 135/90
40 Russian KBS 70/53
80yd Sled Push
40 Thruster 135/95
(share work anyhow)
For Time:
5k Row
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WEIGHTLIFTING
(deload for mock meet 1/24/21)
Clean
70% 2×2
75% 2×1
80% 2×1
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 1×1
80% 2×1
“If isolation tempers the strong, it is the stumbling-block of the uncertain.”
~Paul Cezanne
