CROSSFIT
“DT Ruined Cindy”
5 rounds for total time: (each)
1 round of “DT” –
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105
(alt. with partner)
-then-
2 rounds of “Cindy”
-5 Pull-up
10 Push-up
15 Air Squat
(alt. with partner)
*switch after the round of DT, then switch after both Cindy rounds.
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COMPETITOR
4 rounds for quality:
12 GHD Sit-up
6 D-Ball Over Shoulder (choose)
3 Bar Muscle-up (unbroken)
*choose weight of D-Ball
For load:
Clean Pull + Clean + Hang Clean
Build to a heavy set: 1 + 2 + 1
Deadlift
60% 1×8
70% 1×5
80% 3×3 (:03 ecc, no bounce)
5 rounds each for time:
400m Run
9 C2B Pull-up
3 Bar Muscle-up
(round starts every 4:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Bulgarian Split Squat
3×8 (M)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
“Progress comes to those who train and train; reliance on secret techniques will get you nowhere.”
~Morihei Ueshiba
