WEIGHTLIFTINGSnatch 2 waves: 75% 1×180% 1×185% 1×190% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 90% 1×1 Front Squat 70% 1×375% 1×380% 1×385% 2×1 Weighted Side Plank Hold3 x:20 (each side) “To teach is to learn twice.” ~Joseph Joubert
CROSSFITFor Load:Deadlift 8-5-3-3-3(make consistent increases) AMRAP 8:002-4-6-8-10-12-etc..Pull-upAlt-Arm DB Snatch 50/35_____________________________COMPETITOR “AGOQ 4”20:00 to establish:4RM Front Squat ”AGOQ 3”For time: (cap15)75 Clean 135/95300 Double Under __________________________ POWERBUILDINGCycle 4/Week 1 (peaking)Deadlift 70% 1×180% 1×190% 1×185% 1×175% 1×1 Bent Dumbbell Row 6(M) 8(H) 6(MH)(constant load for entire cycle) Front Pulldown 10(M) 8(H) 6(MH) Seated Row 2×5 (H) Back
UPPERBODY 10-12-14-16 (decreasing load)No rest between exercises.Chest Press Front Pulldown (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises. Shoulder Press Seated Row(alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises. Seated Dip Upright Row (alternate rounds with a partner) 10-12-14-16 (decreasing load)No rest between exercises. Pec Deck Dumbbell Rear Delt
CROSSFIT For Load:Strict Press 8-5-3-3-3(make consistent increases) For time:500m Row25 Thruster 95/6550 Hand Release Push-up500m Row50 Hand Release Push-up25 Thruster 95/65500m Row_________________________________COMPETITORNo measure:2000m Assault Bike1000m Ski Erg50 Burpees to 6″1000m Row2000m Assault Bike________________________________ WEIGHTLIFTING Clean 70% 2×275% 1×180% 1.2.1.2.1 Clean Pull 90% 1×3100% 1×3110% 2×2 Leg Press6(M) 6(MH) 6(H) Hip Thrust10(M) 10(MH) 10(H) “A teacher
CROSSFIT For time:1 Mile Run 5 rounds for time:1 Rope Climb10 Parallette Pass Through30 Double Under200m Run_____________________________ COMPETITOR Snatch40% 1×550% 1×460% 1×365% 1×370% 1×3(start a set every 2:00)AMRAP 5:0021 Double Under7 Ring Dip (2:00 Rest) AMRAP 5:0021 Double Under7 Strict Pull-upFor time:3x 20yd Sled Push Shuttle (each) 180/1352x 40yd Sled Push Shuttle (each)1x 80yd Sled
CROSSFIT For load: Back Squat 8-5-3-3-3(make consistent increases)AMRAP 18:0012 Box Jump 24/2015 Kettlebell Swing 53/3518 Sit-up______________________________ COMPETITOR Clean + Jerk40% 5 + 550% 4 + 460% 3 + 365% 3 + 370% 3 + 3(start a set every 2:00)For time:400m Run21 Handstand Push-up12 Back Squat 225/155400m Run15 Handstand Push-up9 Back Squat400m Run9 Handstand Push-up6 Back
