CROSSFIT
Deadlift
Build to a heavy set 0f 1
For time:
800m Run
50 Pull-up
100 Push-up
800m Run
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COMPETITOR
Romanian Deadlift 4-4-2-2-2
(make consistent increases)
For load:
Weighted Chest to Bar Pull-up 5-4-3-2-1
(make consistent increases)
4 rounds for load:
8 Pullover
6 Seated Row
(alternate rounds with partner)
For time:
800m Run
50 Pull-up
100 Push-up
800m Run
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Leg Press
10(M) 8(MH) 6(H)
Hip Thrust
15(M) 12(MH) 10(H)
“We are living in a science fiction world.”
~George Takei
