CrossFit
5 rounds for load:
3 Front Squat + 3 Back Squat
(make consistent increases)
For time:
500m Row
50 Sit-up
400m Row
40 Toes to Bar
300m Row
30 Sit-up
200m Row
20 Toes to Bar
100m Row
10 Sit-up
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Competitor
3 rounds no measure:
500m Row
400m Run
Clean
Build to a heavy set of 3
90% of heavy set: 2×2
3 rounds for time:
9 Deadlift 275/185
30 Air Squat
9 Strict Handstand Push-up
50 Double Under
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Weightlifting
Clean from blocks (AK)
70% 2×3
75% 3×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
75% 4×3
Tempo Seated Row (:04 ecc)
6-6-6-6 -choose weight-
3 rounds:
12 Prone Incline Lateral Raise
12 Ring Row
Incline Sit-up
15-12-9 -add weight if needed-
Experience is one thing you can’t get for nothing.”
~Oscar Wilde
