CROSSFIT
For load:
Strict Press 8-6-4-4-4
(make consistent increases)
7 rounds for time:
10 Burpee
15 Sit-up
10 KB Swing 53/35
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COMPETITOR
For time:
200m Farmer Carry 53/35
400m Run
200m Farmer Carry 53/35
For total reps:
AMRAP 5:00
7 Overhead Squat 95/65
30 Double Under
(1:00 Rest)
AMRAP 4:00
5 Overhead Squat 115/85
30 Double Under
(1:00 Rest)
AMRAP 3:00
3 Overhead Squat 135/95
30 Double Under
3 rounds no measure:
8 Pause Good Mornings (:01 in bottom)
10 Tempo GHD Sit-up (:03 ecc)
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WEIGHTLIFTING
At a moderate load:
Clean from blocks 4×3
At a moderate load:
Clean Pull 4×4
At a moderate load:
Bulgarian Split Squat 3×8
At a moderate load:
Leg Press 3×12
At a moderate load:
Reverse Hyper 2×20
“The best teacher is the one who suggests rather than dogmatizes, and inspires his listener with the wish to teach himself.”
~Edward G. Bulwer-Lytton
