CrossFit
Bench Press
Work to a Heavy Set of 8
90% of Heavy Set: 3×8
3 rounds for time with a partner:
100 Calorie Row
200 Double unders
100m Walking Lunge
(split work anyhow. one person works at a time)
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Competitor 1
Jerk
Work to a Heavy Triple
90% of Heavy Triple: 3×2
80% of Heavy Triple: Max Reps (T&G)
Clean from blocks (BK)
Work to a Heavy Triple
90% of Heavy Triple: 3×2
Bench Press
Work to a Heavy Set of 8
90% of Heavy Set: 3×8
(follow every set with 1 Rope Climb)
For time:
25 Calories on The Assault Bike
25 Handstand Push-ups
50 Calories on The Assault Bike
50 Ring Push-ups
75 Calories on The Assault Bike
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Competitor 2
Jerk
Work to a Heavy Triple
90% of Heavy Triple: 2×2
80% of Heavy Triple: Max Reps (T&G)
Clean from blocks (BK)
Work to a Heavy Triple
90% of Heavy Triple: 2×2
Bench Press
Work to a Heavy Set of 8
90% of Heavy Set: 3×8
(follow every set with 1 Rope Climb)
For total reps:
1:00 Strict HSPU
:30 Rest
:45 Strict HSPU
:30 Rest
:30 Strict HSPU
3 rounds for time:
35 Calories on The Rower
25 Push-ups
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Deficit Clean
75% 4×3
80% 2×2
Block Clean Pull
100% 4×4
Back Squat
4×4 -choose weight-
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
