CROSSFIT
3 rounds:
:20 L-Sit Hold
:40 Plank Hold
For time:
1000m Assault Bike
75 Burpee to 6″
150 Double Under
75 KB Swing 53/35
1000m Row
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COMPETITOR
Bench Press
Build to a heavy set of 3
80% of heavy 3: 3×6
Weighted Ring Dip
12(L) 10(M) 8(H) 15(MH)
*increase the (H) set from last week
5 rounds:
Every 3:00 for 15:00
200m Run
2-6 Ring Muscle-up
10 Hollow Rock
For time:
2000m Ski Erg
4000m Assault Bike
*10 T2B every 2:00
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Deficit Clean Pull
85% 4×3
Bulgarian Split Squat
3×8 (M)
Back Extension
3×12 (M)
Hamstring Curl
3×12 (M)
“Life is really simple, but we insist on making it complicated.”
~Confucius
