CROSSFIT
At a moderate load:
1.5 Front Squat 5-5-5-5
1.5 Front Squat 5-5-5-5
–
2 rounds for total time with a partner:
6 rounds –
7 Power Clean 135/95
21 Double Under
(alternate full rounds with partner) -then-
(alternate full rounds with partner) -then-
6 rounds –
7 Shoulder to Overhead 135/95
21 Double Under
(alternate full rounds with partner)
________________________
COMPETITOR
3 rounds for quality:
5 Tempo Single-Leg RDL (:05 eccentric)
7 Sumo Box Squat
9 Goblet Lunge
Muscle Snatch + Tall Snatch + Drop Snatch
3(3+3+3)
Snatch
Build to Heavy 3 (touch & go)
Front Squat
50% 1×5
60% 1×5
65% 1×5
70% 1×5
3 rounds for time:
10 Overhead Squat 115/85
20 GHD Sit-up
10 Overhead Squat 115/85
20 Toe to Bar
(rest 1:1 between rounds)
_________________________
WEIGHTLIFTING
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 2×2
2 rounds:
15 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
Front Squat
70% 3×3
Walking Lunge
2×8 (M) (steps each leg)
“I just wish the world was twice as big and half of it was still unexplored.”
~David Attenborough
~David Attenborough
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