CROSSFIT
Seated Row
12(L) 10(M) 8(MH) 6(H)
AMRAP 12:00
6 Box Jump Over 24/20
9 Toes to Bar
12 Hand Release Push-up
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STRONGFIT
Testing
Barbell Shoulder Press
Build to 1RM
Weighted Dip
Build to 3RM
Dip (body weight)
Max Reps
For calories:
1:00 Assault Bike
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COMPETITOR
3 rounds for quality:
7 Strict Chin-up
9 Single-Arm/Leg V-up (each side)
11 Bird Dog Knees to Elbow (each side)
Block Clean (AK) + Front Squat (:03 ecc) + Jerk
65% 2+1+1
70% 2+1+1
Block Clean & Jerk (AK)
75% 2×1
Clean Pull
85% 3×3
Clean Deadlift
95% 2×5
Pause Front Squat (:03 pause at bottom) + Front Squat
75% 2(1+2)
80% 2(1+1)
For total time:
50/40 Calorie Ski Erg
-then-
3 rounds:
21 Toes to Bar
9 Devil Press (2xDB) 50/35
-then-
50/40 Calorie Ski Erg
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WEIGHTLIFTING
Clean from blocks
4×3 (M)
Clean High Pull
4×4 (M)
Barbell Box Step-up
3×8 (M)
2 rounds:
15 Leg Extension
15 Hamstring Curl
2 rounds:
15 Back Extension
15 Incline Sit-up
“Look back, and smile on perils past.”
~Walter Scott
