CROSSFIT
For load:
Bench Press
5(L) 5(M) 5(MH) 5(H) 5(M)
For time:
5 Rounds of “Cindy”
600m Row
4 Rounds of “Cindy”
500m Row
3 Rounds of “Cindy”
400m Row
2 Round of “Cindy”
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COMPETITOR
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
For time:
7 Handstand Push-up
30 Double Under
28 DB Step-up 50/35 (one DB)
30 Double Under
14 Handstand Push-up
30 Double Under
21 DB Step-up
30 Double Under
21 Handstand Push-up
30 Double Under
14 DB Step-up
30 Double Under
28 Handstand Push-up
30 Double Under
7 DB Step-up
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Leg Press
8(L) 8(M) 8(MH)
Reverse Hyper
2×20 (M)
“A tiger does not shout its tigritude, it acts.”
~Wole Soyinka
