CrossFit
For load:
Push Press 8-8-8
(make consistent increases)
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3 rounds for time:
400m Run
30 Push-up
30 Box Jump Over 24/20
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Competitor
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
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For time:
30 Ring Muscle-up
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For total reps:
Every 1:00 for 10:00
Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
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3 rounds for time: (slowest is score)
1000m Row
(rest 1:00)
250m Row
(rest 2:00)
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Aerobic Capacity
3 Rounds for calories:
4:00 Row
2:00 Rest
4:00 Bike or AirRunner
2:00 Rest
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Weightlifting
Power Snatch + Hang Snatch
75% 4(2+1)
(based on 1rm Power Snatch)
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Power Clean + Push Jerk
75% 4(2+2)
(based on 1rm Power Clean)
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RDL
3×8 -choose weight-56414055_10216920267491634_1620164927949897728_o
“You must live in the present, launch yourself on every wave, find your eternity in each moment.”
~Henry David Thoreau