CrossFit
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
6 rounds for time:
400m Run
(rest 1:00)
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Competitor 1
Block Cleans (BK)
Work to a heavy set of 3
90% of heavy set: 4×2
Romanian Deadlift
4×4 -choose weight-
3 rounds for time:
9 DBall Over the Shoulder 150/80
45′ DBall Carry
27 Calories on The Assault Bike
45′ DBall Carry
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Competitor 2
6 rounds
2:00 to complete each round:
200m Run
200m Recovery Jog
Back Squat
75% 1×3
80% 2×2
85% 3×1
*follow each set with 15 toes to bar
With a partner for time:
50 Dumbbell Thrusters 70/50
30 Ring muscle-ups
10 Rope Climbs
(share work anyhow. one person works at a time)
For time:
45′ One-Arm Overhead Walking Lunge 70/50
30 Ring Dips
15 DB Snatches 70/50
5 Rope Climbs
15 DB Snatches
30 Ring Dips
45 One-Arm Overhead Walking Lunge
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Weightlifting
Block Clean
80% 4×3
Clean Pull
3×4 -choose weight-
Back Squat
Work up to 10RM
-then-
2×5 @ same weight
4 Rounds
15 Neutral Grip Cable Rows
20 Barbell Curls
25 Abmat Sit-ups
“A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.”
~Harry S Truman
~Harry S Truman
