CROSSFIT
3 rounds for quality:
:30 Side Plank Hold (Left side)
:30 Side Plank Hold (Right side)
30 Bicycle Crunch (total)
AMRAP 20:00
2000m Assault Bike
-then in the remaining time-
50 Double Under
35 Sit-up
20 KB Swing 53/35
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COMPETITOR
3 rounds for quality
:5 D-Ball Clean 100/80
10 Strict Pull-up
100′ D-Ball Carry 100/80
Deadlift
60% 1×8
70% 1×5
80% 1×3
85% 1×1
90% 1xAMRAP
“Dublin”
5 rounds for time: (two dumbbells)
9 DB Push-Jerk 50/35
12 DB Hang Power Clean 50/35
15 DB Deadlift 50/35
45 Double Under
(1:00 rest between rounds)
For time:
1 Mile Run (20/14lb vest)
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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(M)
Nautilus Ab
2×15 (M)
“Quality is never an accident. It is always the result of intelligent effort.”
~John Ruskin