CROSSFIT
3 rounds for quality:
30 Bicycle Crunch
20 Scissor Kick
10 Kick Sit
3 rounds for total reps:
AMRAP 4:00
500/400m Row
1:00 Forearm Plank
Max Hang DB Clean & Jerk 50/35
(rest 2:00 between AMRAP’s)
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COMPETITOR
3 rounds for quality:
12 Single-Leg RDL (alt. leg)
10 Glute Bridge
5 Tempo Sumo Squat (:03 eccentric)
Drop Snatch
60% 2×3
65% 2×3
70% 1×3
Power Snatch + Snatch
60% 1(2+2)
65% 1(2+1)
70% 2(1+1)
Pause Front Squat (pause :03 in bottom)
50% 1×3
60% 1×3
70% 2×2
Every 1:00 for 15:00
Min 1 – 6-12 DB Thruster 50/35
Min 2 – 6-12 Toe to Bar
Min 3 – 3-6 Bar Muscle-up
*2 DBs for the thrusters, unbroken sets
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Front Squat
80% 3×3
Clean Pull
100% 2×3
110% 2×2
Weighted Plank Hold
2x :20 (H)
“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
