CROSSFIT
For Load:
Strict Press 8-5-3-3-3
(make consistent increases)
For time:
500m Row
25 Thruster 95/65
50 Hand Release Push-up
500m Row
50 Hand Release Push-up
25 Thruster 95/65
500m Row
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COMPETITOR
No measure:
2000m Assault Bike
1000m Ski Erg
50 Burpees to 6″
1000m Row
2000m Assault Bike
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 1.2.1.2.1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Leg Press
6(M) 6(MH) 6(H)
Hip Thrust
10(M) 10(MH) 10(H)
“A teacher who is attempting to teach without inspiring the pupil with a desire to learn is hammering on cold iron.”
~Horace Mann
