CROSSFIT
3 rounds for quality:
10 V-up
:20 L-Hold
:40 Plank Walk
For total reps:
8 rounds –
:20 Burpee Over DB
:10 rest
:20 DB Hang Clean 50/35
:10 rest
:20 Pull-up
:10 rest
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COMPETITOR
4 rounds for quality:
10 Butterfly Kip Swing
7 Dive Bomb Push-up
4 Devil Press (cleans)
For total reps:
Every 1:00 for 10:00
C2B Pull-up
(choose reps prior – unbroken)
“Holleyman”
30 rounds for time:
5 Wall Ball 20/14
3 Handstand Push-up
1 Power Clean 225/155
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WEIGHTLIFTING
At a moderate load:
Hang Power Clean 4×4
(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(M)
Nautilus Ab
2×15 (M)
“Be on the alert to recognize your prime at whatever time of your life it may occur.”
~Muriel Spark
