CrossFit
3 rounds for load:
3 Eccentric Chin-up (:08 ecc)
12 Gorilla Row
(alternate rounds with a partner)
5 rounds for time:
7 Power Clean 135/95
14 Wall Ball Shot 20/14
Finisher
100 Band Pull Apart
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Competitor
5 rounds for load: (constant load)
3 Hang Clean + 3 Jerk + 3 Front Squat (unbroken)
*follow each round with a 200m recovery jog
21-15-9
Toes to Bar
Incline Sit-up
For time:
5 DBall Over the Shoulder 150/100
50 Double Under
4 Dball Over the Shoulder
40 Double Under
3 Dball Over the Shoulder
30 Double Under
2 DBall Over the Shoulder
20 Double Under
1 DBall Over the Shoulder
10 Double Under
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Weightlifting
Clean
70% 2×2
75% 1×2
80% 2×1
85% 2×2
Clean Pull
90% 2×3
100% 2×2
Super Squat 8-8-8-8
Hip Thrust 12-12-12
Sorinson Hold 3x :20
(add weight if ready)
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Strength & Hypertrophy
Rest
“Absence diminishes mediocre passions and increases great ones, as the wind extinguishes candles and fans fires.”
~Francois de La Rochefoucauld
