CrossFit
For Load:
Every 1:00 for 10:00
2 Weighted Pull-up
(make consistent increases)
(make consistent increases)
3 rounds for total reps + cals:
1:00 DB Snatch (alt arms) 50/35
1:00 Steps of Walking Lunge
2:00 Calorie Row
2:00 Rest
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Competitor 1
At a moderate load:
High Hang Power Clean 4×4
(focus is fluid movement)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
5 rounds for time:
7 Deadlift 225/155
35 Double under
7 Dumbbell Box Step-up (each leg) 35/25
3 rounds:
9 Incline Sit-up
15 Nautilus Ab1
21 Back Extension
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Competitor 2
3 rounds:
9 Incline Sit-up
15 Nautilus Ab1
21 Back Extension
At a moderate load:
High Hang Power Clean 4×4
(focus is fluid movement)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
5 rounds for time:
7 Deadlift 275/185
35 Double under
7 Dumbbell Box Step-up (each leg) 50/35
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BodyStrong
3 rounds for reps + cals:
1:00 Air squats
1:00 Rest
1:00 Strict Pull-ups or Ring-Rows
1:00 Rest
1:00 Hand Release Push-ups
1:00 Rest
1:00 Toes to Bar
1:00 Rest
1:00 Sit-ups
1:00 Rest
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Weightlifting
Clean + Jerk
70% 3+2, 2+3
75% 2+2, 2+2
80% 2+1, 1+1
Clean Pull
90% 6×5
Front Squat
80% 6×3
“Thought is a strenuous art – few practice it, and then only at rare times.”
~David Ben-Gurion
~David Ben-Gurion
