CrossFit
For load:
Overhead Squat 3-2-2-1-1-1
(rest as needed)
AMRAP 7:00
7 Deadlift 115/75
7 Hang Power Clean
7 Shoulder to Overhead
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CrossFit Competitor
5 rounds for total reps:
Ring Muscle-ups
(rest 1:00)
Back Squat
90% 1×1
75% 1×5
90% 1×1
80% 1×5
90% 1×1
85% 1×5
(rest 2:00)
5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
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Weightlifting
Clean
80% 2×2
85% 3×1
Rack Jerk
80% 2×2
85% 2×1
90% 2×1
Back Squat
85% 2×3
90% 2×2
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“We’ve no use for intellectuals in this outfit.
What we need is chimpanzees.”
– Louis-Ferdinand Celine
