CrossFit
For load:
Dumbbell Bench Press 12-10-8-8-8
(make consistent increases)
AMRAP 17:00
5 DBall Over The Shoulder 150/100
25 Sit-ups
100′ One Arm Overhead Carry 70/53
25 Sit-ups
5 Wall Walks
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Competitor 1
Clean
70% 1×3
80% 2×2
90% 3×1
Front Squat
70% 1×3
75% 1×2
80% 1×2
85% 1×1
90% 1×1
For time:
21-18-15-12-9
Deadlift 185/125
Wall Ball Shots 20/14
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Competitor 2
Clean
3 Waves
70% 1×1
75% 1×1
80% 1×1
85% 1×1
(start a set every 1:00)
3 rounds for time:
15 Deadlifts 275/185
(each set unbroken)
AMRAP 4:00
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
(rest 2:00)
AMRAP 6:00
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
(rest 3:00)
For time:
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
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Weightlifting
Clean + Jerk
80% 3(2+1)
85% 2(2+1)
Clean Pull
3×3 -choose weight-
Front Squat
85% 4×3
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Knowing your own darkness is the best method for dealing with the darknesses of other people.”
~Carl Jung
~Carl Jung
