CROSSFIT
At a moderate load:
Strict Press 6-6-6-6
(make consistent increases)
With a partner for time:
1000m Row
30 Thruster 95/65
800m Row
24 Thruster
600m Row
18 Thruster
400m Row
12 Thruster
200m Row
6 Thruster
(share work anyhow)
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COMPETITOR
5 rounds for time:
40yd Sled Push 90/45
80yd Shuttle Run
(alt. rounds with partner)
For time:
100 Double Under
50 Burpee
50 Calorie Assault Bike
25 Devil Press 50/35
50 Calorie Ski Erg
50 Sit-up
100 Double Under
6 rounds:
:20 L-Sit Hold
:40 Rest
:40 Plank
:20 Rest
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WEIGHTLIFTING
Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 2×3
100% 3×2
Bulgarian Split Squat
3×8 (M)
Leg Press
3×12 (M)
Reverse Hyper
2×20 (M)
“Form follows function – that has been misunderstood. Form and function should be one, joined in a spiritual union.”
~Frank Lloyd Wright
