CrossFit
For load:
Seated Row
12(L) 10(M) 8(MH) 6(H)
*follow each round with 20 band pull apart
AMRAP 3:00
50 Kettlebell Swing 50/35
Max Handstand Push-up
(rest 3:00)
AMRAP 3:00
50 Russian Kettlebell Swing 70/44
Max Dip
(rest 3:00)
AMRAP 3:00
50 Kettlebell Deadlift 70/44
Max Hand Release Push-up
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Competitor
No measure:
5k Assault Bike
5 rounds for time:
15 GHD Sit-up
12 DB Snatch 70/50
9 Calorie Ski Erg
No measure:
5k Assault Bike
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Weightlifting
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 1×3
120% 1×3
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Clean Pull
100% 3×3
Hip Thrust 15-12-10
Weighted Plank Hold 4x :15
(add weight as able)
“I like to do things that I develop from the ground up.”
~Robert Duvall
