CrossFit
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
 
AMRAP 16:00
:20 Plank Hold
:20 Chin Over the Bar Hold
:20 Split Squat Hold (alt legs each round)
:20 Handstand Hold
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Competitor 1&2
For load:
Every 2:00 for 10:00
8 Dumbbell Power Clean
(make consistent increases)
 
AMRAP 1:00
Pistol (alt legs)
 
For load:
Every 1:00 for 10:00
Odd min: 12 Bar Facing Burpees
Even min: 3 Deadlift (T&G)
 
AMRAP 1:00
Pistol (alt legs)
 
3 rounds for calories:
:10 Assault Bike for calories
:50 Rest
:20 Assault Bike for calories
2:40 Rest
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Weightlifting
Clean & Jerk
90% 1×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 3×2 (1:30 rest)
90% 3×1 (full rest)
 
GHD Sit-ups
5×20 -choose weight-
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“How far that little candle throws its beams! So shines a good deed in a naughty world.”
~William Shakespeare