CrossFit
For load:
Strict Press 5-3-3-2-2-2
(make consistent increases)
 
With a partner for time:
80 Kettlebell Deadlifts 70/53
400m Farmers Walk 70/53
60 Axle Bar Shoulder to Overhead 110/70
300m Axle Bar Carry 110/70
40 Single-Arm Dumbbell Snatches 50/35
200m Single-Arm Overhead Dumbbell Carry 50/35
20 DBall Over the Shoulder 150/80
100m DBall Carry 150/100 (carry in front of body)
(One person works at a time)
_____________________
 
Competitor 1&2
Block Cleans (BK)
Work to a heavy set of 2
85% of heavy set: 4×2
 
Romanian Deadlift
4×4 -choose weight-
 
For time:
35 Weighted Sit-ups 25
35 Toes to Bar
 
3 rounds for time:
15 Axle Bar Thrusters 110/70
15 Axle Bar Power Cleans
45′ Axle Bar Walking Lunges (front rack)
45′ Axle Bar Overhead Cary
300m Row
_______________________
 
Weightlifting
Block Clean
80% 2×3
85% 2×2
 
Clean Pull
4×3 -choose weight-
 
Back Squat
5×5 @ last week’s 10rm
 
3 Rounds
15 Neutral Grip Cable Rows
20 Barbell Curls
25 Abmat Sit-ups

17742550_10211103839924580_492987764_n

“It is not in the stars to hold our destiny but in ourselves.”
~William Shakespeare