CrossFit
5 rounds for load:
2 Front Squat + 2 Back Squat
(make consistent increases)
3 rounds for time:
400m Run
30 Box Jump 24/20
30 Russian Kettlebell Swing 70/53
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Competitor
5 rounds no measure:
400m Run
40 Double under
(rest 1:00 between rounds)
3 rounds for time:
21 Calorie Row
14 Bar Facing Burpee
7 Snatch 135/95
(full snatch)
For time:
30 Dumbbell Thruster 50/35
40 Toes to Bar
50 Dumbbell Step-up 50/35 (1 dumbbell)
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Weightlifting
Clean from blocks (AK)
70% 1×3
75% 1×3
80% 2×3
Clean Pull
100% 4×3
Front Squat
70% 1×3
75% 1×3
80% 2×3
Tempo Seated Row (:04 ecc)
4-4-4-4-4 -choose weight-
3 rounds:
12 Prone Incline Lateral Raise
12 Ring Row
Incline Sit-up
15-12-9 -add weight if needed-
“We know that in September, we will wander through the warm winds of summer’s wreckage. We will welcome summer’s ghost.”
~Henry Rollins
