CrossFit
For load:
Tempo Gorilla Row (:04 ecc)
10(L) 8(M) 6(MH) 4(H)
AMRAP 20:00
250m Row
25 Double under
200m Run
20 Sit-up
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Competitor
For time:
1000m Row
50 Dumbbell Thruster 50/35
30 Toes to Bar
For time:
30 Ring Muscle-up
For time:
1000m Ski Erg
50 Kettlebell Swing 53/35
30 GHD Sit-up
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Weightlifting
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 1×3
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 3×3
Hip Thrust 15-12-10
Barbell Step-up 6-6-6
(each leg)
“A man who carries a cat by the tail learns something he can learn in no other way.”
~Mark Twain
