CROSSFIT
Clean & Jerk
Build to a moderately heavy set of 1
-20/10lbs: 3×1
10 rounds for calories + reps:
1:00 Calorie Row
:15 rest
:30 Sit-up
:15 rest
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STRONGFIT
Testing
Standing Shoulder Press
Build to a 1RM
For time:
2k Row
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COMPETITOR
3 rounds for quality:
400m Run
20 Gorilla (stationary)
15 Pulse Up
Tall Power Clean + Pause Jerk Dip + Pause Jerk
4+1+4, 3+1+3, 2+1+2
Pause Power Clean + Clean + Jerk
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
85% 1+1+1
(% based on power clean)
2 rounds for total time:
2-4-6-8-10 Deadlift 225/155
1-2-3-4-5 Wall Walk
(2:00 rest between rounds)
3 rounds for quality:
:30 KB Front Rack Hold (2xKB)
20 KB Front Rack Walking Lunge (2xKB)
5 Single-Leg Broad Jump
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
Deficit Clean Pull
90% 2×3
95% 2×2
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 2×2
(based on Front Squat 1RM)
Back Extension
3 sets (pick reps)
“Action is the foundational key to all success.”
~Pablo Picasso
