CROSSFIT
For load:
Weighted Dip 8-5-3-3-3
(last set heavier than last week)
4 rounds for total time:
AMRAP 3:00
500/400m Row
Max Power Clean 135/95
(rest 1:00 between rounds)
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COMPETITOR
With a partner, no measure:
4:00 Assault Bike
4:00 Plank
4:00 Ski Erg
3:00 Assault Bike
3:00 Plank
3:00 Ski Erg
2:00 Assault Bike
2:00 Plank
2:00 Ski Erg
1:00 Assault Bike
1:00 Plank
1:00 Ski Erg
(share work anyway)
AMRAP 7:00
3-6-9-12-15-etc…
Toes to Bar
Hang Clean (any style) 135/95
For time:
120′ HS Walk
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
Hip Thrust 3×12
Leg Press 3×12
Reverse Hyper 2×20
“Education must not simply teach work – it must teach Life.”
~W. E. B. Du Bois
