Home Workout
8 rounds:
100m Jog
100m Sprint
100m Walk
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CrossFit
For load:
Seated Row 6-6-6-6
(make consistent increases)
2 rounds for time:
20 Thruster 75/55
30 Burpee
40 Russian KBS 53/35
50 Sit-up
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Competitor
AMRAP 9:00
5 Burpee
7 GHD Sit-up
9 Kettlebell Swing 53/35
Power Clean
Build to a heavy set of 3 (T&G)
85% of heavy set: 3×3 (T&G)
3 rounds for time:
50 Double Under
30 Single-Arm Dumbbell Snatch 50/35
20 Single-Dumbbell Step-up 50/35
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Weightlifting
At a moderate load:
Clean from blocks (BK) 3-3-3-3-3
(make consistent increases)
At a moderate load:
Front Squat 5-5-5-5-5
(make consistent increases)
At a moderate load:
Romanian Deadlift 5-5-5
(make consistent increases)
At a moderate load:
Bent Barbell Row 8-8-8-8
(make consistent increases)
At a moderate load:
Front Pulldown 8-8-8-8
(make consistent increases)
“Tolerance implies no lack of commitment to one’s own beliefs. Rather it condemns the oppression or persecution of others.”
~John F. Kennedy
