CROSSFIT
For load:
Weighted Dip 5-5-5-5-5
(last set heavier than previous week)
AMRAP 12:00
3 Standing Press 95/65
6 Ring Dip
9 Pull-up
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COMPETITOR
No measure:
10k Ski/Row/Bike/Run
(switch every 2:00)
For time:
25 Handstand Push-up
50 Box Jump 24/20
25 Handstand Push-up
For time:
:30 L-Sit Hold
2:00 Plank
:30 L-Sit Hold
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 2×2
Hip Thrust 15-12-10-8
Leg Press 15-12-10-8
Reverse Hyper 3×15
“All experience is an arch, to build upon.”
~Henry Adams
