CrossFit
3 rounds for time:
20/15 Calories on The Assault Bike
15 Over the Box Jumps 20″ (may use hands)
10 DBall Over the Shoulder 150/80
(rest 3:00 between rounds)
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Competitor 1
Power Clean
Work to a 1RM
No measure:
Every 1:00 for 10:00
2 Block Power Cleans at 80%
*start every minute with 20 double unders
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
*follow each set with 1 legless rope climb
5 rounds:
10 Face Pulls
10 Triceps Extensions
10 Plate Raises
(rest :30 between rounds. choose weight)
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Competitor 2
5 rounds for load:
8 Bench Press
8 Axle Bar Curls
(rest 1:30 between rounds)
(use the same weight on all sets. do not push to failure)
At a moderate pace:
1 Mile Jog
For load:
Every 1:00 for 12:00
Odd min: 8 *Seated Kettlebell Overhead Press
Even min: 8 Bent Dumbbell Row
(do not push to failure. *seated on ground)
At a moderate pace:
1 Mile Jog
5 rounds:
10 Face Pulls
10 Triceps Extensions
10 Plate Raises
(rest :30 between rounds. use same weight on all sets)
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Weightlifting
Block Power Clean + Clean
85% 4(1+1)
Clean Deadlift
3×5 -choose weight-
Back Squat
4×8 -choose weight-
4 Rounds
15 Barbell Curls
15 DB French Press
“Strength is leading when you just don’t want to lead.”
~Stanley A. McChrystal
~Stanley A. McChrystal
