CROSSFIT
For load:
Standing Shoulder Press 8-1-7-2-6-3-5-4
(constant load. keep rest short)
4 rounds for time: (slowest is score)
500m Row
(rest 3:00 between rounds)
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COMPETITOR
For load:
Deadlift 10-10-10
(make consistent increases)
“Better Jerry”
For time:
3k Assault Bike
1 Mile Run
3k Assault Bike
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WEIGHTLIFTING
At a moderate load:
Clean from blocks (BK) 3-3-3-3-3
At a moderate load:
Deficit Clean Pull 4-4-4-4
At a moderate load:
Hip Thrust 3×15
At a moderate load:
Leg Press 3×15
At a moderate load:
Reverse Hyper 2×20
“The best luck of all is the luck you make for yourself.”
~Douglas MacArthur
