CrossFit
4 rounds for load: (constant load)
8 Dumbbell Pullover
12 Bent Barbell Row
(alternate rounds with a partner)
For time:
40 Wall Ball
30 Pull-up
20 Handstand Push-up
30 Wall Ball
20 Pull-up
10 Handstand Push-up
20 Wall Ball
10 Pull-up
5 Handstand Push-up
____________________________________
Competitor
AMRAP 7:00
10 Clean 135/95
8 Clean 155/105
6 Clean 175/115
4 Clean 195/125
Max Clean 225/155
3 rounds for total calories:
2:00 Ski Erg for Calories
2:00 Assault Bike for Calories
2:00 Row for Calories
2:00 Rest
AMRAP 7:00
7 Over the Box Jump 24/20
21 Double Under (unbroken)
_____________________________________
Weightlifting
Clean
70% 2×3
75% 2×2
Clean Pull
90% 2×3
100% 2×2
Hip Thrust 3×12
3 rounds:
8 Tempo Leg Ext (:04 ecc)
8 Super Squat
(alternate rounds with a partner)
Weighted Back Extension 3×8
_____________________________________
Strength & Hypertrophy
Rest
“When you’re in a situation, you can complain about it, you can feel sorry for yourself, you can do a lot of things. But how are you gonna make the situation better?”
~Tony Dungy
