CrossFit & Competitor
10 rounds for total reps:
1:00 Row
:15 Rest
:30 Burpee to a plate
:15 Rest
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Weightlifting
Clean from blocks (AK)
70% 1×3
75% 1×3
80% 2×3
Clean
80% 3×1
Deficit Clean Pull
90% 4×3
Front Squat
65% 1×3
70% 1×3
75% 1×3
80% 2×3
Seated Row 6-6-6-6
(make consistent increases)
2 rounds:
15 Tempo Back Extension (:04 ecc)
15 Tempo Nautilus Ab (:04 ecc)
“Truth always originates in a minority of one, and every custom begins as a broken precedent.”
~Will Durant
