CrossFit
Skill
Handstand Hold or Hand Walk
20:00 AMRAP (with a partner)
40 Russian KB Swings 70/53
30 Burpees to Plate
200m Farmer Carry 53/35
(share work anyhow)
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Competitor 1&2
Clean from blocks (BK)
70% 1×2
75% 2×2
80% 3×2
6 rounds:
10 GHD Sit-up
10 Toes to Bar
5 rounds:
10 Russian Kettlebell Swing 70/53
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
(200m Farmers Walk with partner 53/35)
4 rounds:
20yd Walking Lunge
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
(200m Farmers Walk with partner 53/35)
3 rounds:
30 Air Squats
60yd Shuttle 90/45
(alternate rounds with a partner)
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BodyStrong
For load:
Axle Front Squat 8-8-8-8
*follow each set with 8-12 seated row
3 rounds for reps:
1:00 Box Step-up or Pistols (alt legs)
1:00 Rest
AMRAP 8:00
:30 Kick Sit
:30 Right Side Plank
:30 Left Side Plank
:30 Hollow Body
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Weightlifting
Clean + Jerk
80% 2(1+1)
85% 3(1+1)
Clean Pull
3×3 -choose weight-
Front Squat
80% 2×2
85% 3×2
“I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by work.”
~Plato
~Plato
