CROSSFIT
4 rounds:
5 Close Grip Bench Press + 5 Bench Press
(make consistent increases)
AMRAP 7:00
1-2-3-4-5….
Dip
(alternate with a partner. if you fail start at 1)
“Annie”
50-40-30-20-10
Sit-up
Double Under
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STRONGFIT
Testing
Standing Shoulder Press
Build to a 1RM
Dip
Max Reps
“Drop Sets”
Pullover
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Triceps Extension
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Biceps Curl
(perform 2 warm-up sets prior to drop set)
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COMPETITOR
9-6-3 for quality:
Hips to Rings
Ring Pull-up
Parallette Passthrough
AMRAP 15:00
50/40 Calorie Ski Erg
-then-
1-2-3-4-5-6-7…
Power Clean 185/125
*10 Toes to Bar before every set
Hang Power Snatch (barbell cycling)
10(L) 10(M) 10(MH)
*Perform each set as fast as possible – touch & go
Snatch Deadlift
80% 1×3
85% 1×3
90% 1×3
10 rounds with a partner for time:
200m Run
10 DB Snatch 70/50
(alt. rounds with partner – 5 rounds each)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3
Clean Pull
90% 2×3
100% 2×3
Split Squat
8(L) 6(M) 4(H)
Seated Row
8(L) 6(M) 4(H)
Rear Delt Fly
4×15 (M)
“Some people are so fond of ill luck that they run halfway to meet it.”
~Douglas William Jerrold
