CROSSFIT
“Running with Angie”
For time:
100 Pull-up
400m Run
100 Push-up
400m Run
100 Sit-up
400m Run
100 Air Squat
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COMPETITOR
Push Press
5(L) 5(M) 5(MH) 5(H)
3 rounds for total reps + time:
Max Unbroken Bar Muscle-up
(1:00 Rest)
Max Unbroken Handstand Hold
(1:00 Rest)
5 rounds for time:
7 Deadlift 275/185
21 Double Under
7 Deficit HSPU 4/2″
21 Double Under
4 rounds:
6-8 Weighted Dip
12-15 Tricep Pushdown
(alternate rounds with partner)
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WEIGHTLIFTING
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 2×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 2×2
80% 3×1
Seated Row
10(L) 8(M) 6(MH) 4(H)
Front Pulldown
10(L) 8(M) 6(MH) 4(H)
Weighted Plank Hold
3x :20 (M)
“Never help a child with a task at which he feels he can succeed.”
~Maria Montessori
