CROSSFIT
For time:
:30 L-Sit Hold
30 Parallette Passthrough
15 Strict Toe to Bar
With a partner for time:
42-30-18
Thruster 95/65
Hand Release Push-up
Box Jump Over 24/20
*400m Run after each round
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COMPETITOR
Bench Press
Build to a heavy set of 5
80% of heavy set: 3×8
Weighted Ring Dip
12(L) 10(M) 8(H) 15(MH)
*increase the (H) set from last week
4 rounds for time:
1-5 Ring Muscle-up (choose reps)
10 Burpee to 6″
10 Calorie Ski
(alt. rounds with partner)
For total reps + cals:
AMRAP 4:00
Max Calorie Assault Bike
AMRAP 8:00
10-20-30-40-50-etc…
Double Under
*follow each set with1 Legless Rope Climb
AMRAP 4:00
Max Calorie Assault Bike
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WEIGHTLIFTING
Drill (minimal weight)
Tall Clean 4×3
Clean
70% 2×3
75% 3×2
Deficit Clean Pull
80% 4×4
Bulgarian Split Squat
2×8 (M)
Back Extension
2×12 (M)
Hamstring Curl
3×12 (M)
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
~Colin Powell
