CROSSFIT
Seated Row
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 Triceps Pushdown
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Pull-up
18 Double Under
(1:00 rest between AMRAPs)
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STRONGFIT
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Upright Row
12 Overhead triceps Extension
(alternate rounds with a partner)
For time:
50 Calorie Ski Erg
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COMPETITOR
3 sets:
5 Deficit DB Reverse Lunge (each side)
10 KB Side Bends (each side)
2x 2 Wall Walks + :10 HS Hold + 50′ Overhead DB Carry
Pressing Snatch Balance
4×3 (M)
Snatch Push Press + OH Squat + Snatch Balance
60% 3+2+1
65% 3+2+1
70% 3+2+1
75% 3+2+1
(% based on Snatch 1RM)
Snatch Balance
Every 1:00 for 6:00
77.5% 1×1
80% 1×1
82.5% 1×1
85% 1×1
87.5% 1×1
90% 1×1
(% based on Snatch 1RM)
Snatch Pull
95% 1×3
100% 1×3
105% 1×3
Depth Jump
5×2
2 rounds for time with a partner:
100 Wall Balls 20/14
200 Double Unders
30 Bar Muscle-ups
200′ Handstand Walk
10 Legless Rope Climbs
(5:00 rest)
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Deadlift
110% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
8(L) 8(M) 8(MH) 8(H)
“Practice does not make perfect. Only perfect practice makes perfect.”
~Vince Lombardi
