CrossFit
10:00 to find max Turkish Get-up
(most complete on both sides)
10 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Russian Kettlebell Swing 70/44
:15 Rest
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CrossFit Competitor
AMRAP 2:30
500m Row
Pistols (alt legs)
(score is total reps of pistols)
Power Clean
70% 1×3
80% 2×2
90% 3×1
AMRAP 2:30
500m Row
Pistols (alt legs)
3 rounds for time:
15 10′ Wall Ball Shot 20/14
15 American Kettlbell Swing 53/35
15 Box Jump 24/20
AMRAP 2:30
500m Row
Pistols (alt legs)
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Weightlifting
Clean
75% 2×2
80% 2×1
85% 1×1
90% 3×1
3 Position Snatch Pull
100% 4×2
Romanian Deadlift
4×4 -moderate load-
(do this for the movement and stretch)
Accumulate 2:00 of:
Weighted Plank Hold 45lbs
“For many of our people fitness training has become their sport–a sport where the aims are simply to become as fit as possible.”
~Greg Glassman
