CROSSFIT
3 rounds for quality:
20 Bicycle Crunch
10 Single-Leg Toe to Bar
10 Banded Good Morning
For time:
21-15-9
Box Jump 24/20
KB Swing 53/35
Pull-up
_____________________
COMPETITOR
4 rounds for quality:
8 Hang Power Clean (moderate)
5 DB Box Step-up (single DB)
2 Single Move Rope Climb
For load:
3-Position Clean
(High Hang, Below Knee, Floor)
Deadlift
40% 1×8
50% 1×6
60% 1×4 (pause :01 BK during eccentric)
5 rounds for time:
30/21 Calorie Row
1 Round of “DT”
(descending weights on DT)
205/145, 185/125, 155/105, 135/95,115/85
(rest 2:00 between rounds)
________________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Bulgarian Split Squat
3×8 (M)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus AB (MH)
“Don’t watch the clock; do what it does. Keep going.”
~Sam Levenson
