CrossFit
“The Ghost”
6 rounds for reps + cals:
1:00 Row
1:00 Burpee
1:00 Double Under
1:00 Rest
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Competitor
For load:
Every 1:00 for 10:00
1 Clean & Jerk
(add 10lbs/5lbs each set)
For time:
25 Toes to Bar
25 Med Ball Sit-up
25 Toes to Bar
“The Ghost”
6 rounds for reps + cals:
1:00 Row
1:00 Burpee
1:00 Double Under
1:00 Rest
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Clean Pull from blocks (BK)
100% 1×3
110% 1×3
120% 2×2
Front Squat
80% 1×2
(rest :30)
80% 1×2
(rest :45)
80% 1×2
(rest 1:00)
80% 1×2
(rest 1:00)
80% 1×2
Athletes Competing In Senior State Championships
Snatch
Build to a single at 70%
Clean & Jerk
Build to a single at 70%
Push Press
70% 3×3
“It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get.”
~Confucius
