CrossFit
For load:
Bent Dumbbell Row 12-10-8-6
*follow each set with 20 Band Pull Apart
4 rounds for time:
500m Row
400m Run
(rest 2:00 between rounds)
PNF Stretch
_______________________________________
Competitor
No measure:
1200m Assault Bike
1000m Row
800m Ski Erg
Skill Work
2 rounds:
12 Beat Swing (rings)
6 Hips to Ring
3 Muscle-up (no dip)
4 rounds for time:
400m Run
20 Bar Facing Burpee
10 Deadlift 275/185
5 Ring Muscle-Up
3 rounds:
12 Pullover
12 DB Bent Over Row
12 Pec Fly
12 DB Bench Press
(alternate rounds with a partner)
_______________________________________
Weightlifting
Deload for In-House Meet
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 2×1
Seated Row 8-8-8-8
“Life is a journey that must be traveled no matter how bad the roads and accommodations.”
~Oliver Goldsmith
