CrossFit
3 rounds no measure:
5 Deficit Handstand Push-up
7 Strict Toes to Bar
:30 Side Plank (each side)
 
AMRAP 15:00
15 Bar Dip
15 Pull-up
60 Double under
____________________
 
Competitor
5 rounds no measure:
500m Row
400m Run
 
Pullover
5×12
(keep rest short. constant load)
 
Chest Press
5×12
(keep rest short. constant load)
 
Seated Row
5×12
(keep rest short. constant load)
 
Seated Dip
5×12
(keep rest short. constant load)
 
Rowing Torso
5×12
(keep rest short. constant load)
____________________
 
Aerobic Capacity
4 rounds for cals + meters:
2:00 Row
1:00 Rest
2:00 Bike
1:00 Rest
2:00 Air Runner
1:00 Rest
*increase work slightly, each round
____________________
 
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Power Clean
70% 1×3
75% 2×2
80% 3×1
 
Push Press
70% 2×3
80% 2×3
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“The truth is incontrovertible. Malice may attack it, ignorance may deride it, but in the end, there it is.”
~Winston Churchill