CrossFit
Push Press
Work to a heavy set of 2
90% of heavy set: 5×1
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar
(alternate rounds with a partner)
(alternate rounds with a partner)
For time:
5 Rope Climbs
50 Wall Ball Shots 20/14
500m Row
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Competitor 1
Front SquatJerk
Work to a heavy set of 1
90% of heavy set: 5×1
(follow the last 5 sets with 1 rope climb)
Close Grip Bench Press
Work to a heavy set of 3
90% of heavy set 5×1
~superset~
Weighted Chin-up
Work to a heavy set of 2
90% of heavy set 5×1
(Rest 2:00 between super sets)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
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Competitor 2
Front SquatJerk
Work to a heavy set of 1
90% of heavy set: 5×1
(follow the last 5 sets with 1 rope climb)
Close Grip Bench Press
Work to a heavy set of 3
90% of heavy set 3×1
~superset~
Weighted Chin-up
Work to a heavy set of 2
90% of heavy set 3×1
(Rest 2:00 between super sets)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Clean High Pull + Clean
85% 5x (1+1)
Clean Pull
3×4 -choose weight-
Back Squat
4×4 @ 85% of Heavy 4 from December 23rd
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
