CROSSFIT
For load:
Deadlift 5-5-5-5
(make consistent increases)
AMRAP 10:00
20 Air Squat
10 DB Snatch 50/35
5 Toes to Bar
For distance:
5:00 Row
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COMPETITOR
For load:
Every :30 For 10:00
1 Deadlift (65-75%)
AMRAP 10:00
20 Air Squat
10 DB Snatch 50/35
2 Ring Muscle Up
For distance:
5:00 Assault Bike
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WEIGHTLIFTING
Clean from blocks (AK)
70% 4×3
Clean Pull
90% 4×4
Leg Press
10(M) 10(MH) 10(H)
Hip Thrust
10(M) 10(MH) 10(H)
Reverse Hyper
2×15 (M)
“Life is a succession of lessons which must be lived to be understood. All is riddle, and the key to a riddle is another riddle.”
~Ralph Waldo Emerson
