CrossFit
For load:
Weighted Pull-up 3-3-3-3-3
(make consistent increases)
 
3 rounds for time:
15 Calorie Rower
12 Power Snatches 95/65
9 Burpees Over the Rower
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Split Power Cleans (blocks) + 2 Split Jerks
(add 10lbs/5lbs each set)
 
Strict Press
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2
70% Max Reps
 
Front Squat
3 waves
80% 1×1
80% 1×2
80% 1×3
(add 2.5% each wave. rest as needed)
 
3 rounds for time:
15 Calorie Rower
12 Power Snatches 95/65
9 Burpees Over the Rower
______________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Power Clean & Push Press
(add 10lbs/5lbs each set)
 
For load:
Weighted Bar Dips 3-3-3-3-3
(make consistent increases)
 
5 rounds for total reps:
8 Barbell Pullovers (use top weight from last week)
Max Strict Pull-ups
(rest 1:00 between rounds)
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
 
5 rounds for time:
7 Back Squats 225/155
14 Kettlebell Swings 70/53
21 Calories on the Assault Bike
_______________
 
Weightlifting
Rest
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“Children are educated by what the grown-up is and not by his talk.”
~Carl Jung