CrossFit
2 rounds:
:45 Side Plank (left)
:15 Rest
:45 Side Plank (right)
:15 Rest
:45 Hollow Hold
:15 Rest
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
__________________
Competitor
2 rounds:
:45 Side Plank (left)
:15 Rest
:45 Side Plank (right)
:15 Rest
:45 Hollow Hold
:15 Rest
At 70% of 1RM
Every 1:00 for 10:00
2 Snatch
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
__________________
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Clean Pull
110% 4×2
Front Squat
75% 2×3
85% 2×2
Weighted Back Extension
15-12-9 -choose weight-
“Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.”
~Frank Herbert
