CROSSFIT
3 rounds for quality:
5 Strict Toe to Bar
10 Single-Arm/Single-Leg V-up
20 Russian Twist
4 rounds for reps + calories:
AMRAP 4:00
10 Box Jump 24/20
15 Sit-up
20 Lateral Ball Slam 20/14
Max Calorie Row
(rest 2:00 between rounds)
____________________________
COMPETITOR
3 rounds for quality:
7 Dive Bomb Push-up
10 Kick Sit
7 Supine Ring Row (:02 eccentric)
AMRAP 3:00
Chest to Bar Pull-up
Deadlift
50% 1×5
60% 1×4
70% 3×3 (:03 eccentric)
10 rounds for total calories:
AMRAP 2:00
1 Legless Rope Climb
1 Rope Climb
Max Calorie Assault Bike
(rest 3:00 between AMRAP’s)
7:00 to establish:
Heavy set of 1 Power Clean
_________________________
WEIGHTLIFTING
At a moderate load:
Hang Power Clean 4×3
(focus on smooth and fast. not load)
At a moderate load:
Clean Pull 4×4
(focus on position. not load)
At a moderate load:
Front Squat 4×4
(focus on smooth and fast. not load)
Good Morning
8(L) 8(M) 8(MH)
Nautilus Ab
2×15 (M)
“We cannot teach people anything; we can only help them discover it within themselves.”
~Galileo Galilei
