CrossFit
For Time:
50 Burpees to 6”
100 Double Unders
2000m Row
100 Double Unders
50 Burpees to 6”
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Competitor
No measure:
300-250-200-150-100-50
Assault Air Runner
(alternate intervals with a partner)
Clean
Build to a heavy set of 3
85% of heavy set: 2×3
At a moderate load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk
(add 10lbs/5lbs each set)
4 rounds for time:
10 Front Squat 155/105
20 Russian Kettlebell Swing 70/53
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Weightlifting
Deload for Masters State Meet or Testing
Snatch
70% 3×1
Clean & Jerk
70% 3×1
Push Press
70% 3×3
“Decision is a risk rooted in the courage of being free.”
~Paul Tillich
