CrossFit
4 rounds for load:
4 Front Squat + 4 Back Squat
(make consistent increases)
For time:
12 DBall Over the Shoulder 150/80
50 Double under
9 DBall Over the Shoulder
50 Double under
6 DBall Over the Shoulder
50 Double under
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Competitor
5 rounds no measure:
400m Row
10 Burpee Over the Rower
Clean
Build to a heavy set of 2
85% of Heavy set: 2×3
For time:
21-15-9
Deadlift 225/155
Front Squat 135/95
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Weightlifting
Clean from blocks (AK)
70% 4×3
Clean Pull
90% 4×4
Front Squat
70% 4×4
Tempo Seated Row (:04 ecc)
8-8-8-8
4 rounds:
10 Prone Incline Lateral Raise
10 Ring Row
Incline Sit-up
15-12-9 -add weight if needed-
“One of the satisfactions of a genius is his will-power and obstinacy.”
~Man Ray
