CrossFit
For load:
Tempo Gorilla Row (:04 ecc)
12(L) 10(M) 8(MH) 6(H)
AMRAP 12:00
250m Row
25 Bench Press 95/65
250m Row
20 Bench Press 115/85
250m Row
15 Bench Press 135/95
250m Row
10 Bench Press 155/105
250m Row
5 Bench Press 185/125
(if you complete, start back at the top)
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Competitor
No measure:
Accumulate 5k
(split between: Run, Row and Ski)
For reps & time:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: L-Sit Hold
*start every minute with 20 double under.
(choose reps and time prior to start)
For time:
200′ Dumbbell Overhead Walking Lunge 50/35
50 Dumbbell Step-up 50/35
50 Strict Handstand Push-up
200′ Hand Walk
(single dumbbell for lunge and step-up)
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 3×3
Barbell Shrug
10(L) 8(M) 6(H) 15(MH)
Hip Thrust
10(L) 8(M) 6(H) 15(MH)
Leg Press
30(M)
“Experience is something you don’t get until just after you need it.”
~Steven Wright
