February 2022

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+2) Pause Back Squat 60% 3×3 Reverse Hyper 2×15 (M) Weighted Plank Hold 2x :30 (M) “There is no shorter road to defeat than by entering a war with inadequate preparation.” ~Charles Lindbergh

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up Scaled Version:AMRAP 7:0010 Power Snatch 45/355 Jumping Chest to Bar Pull-up__________________________ COMPETITOR 3 rounds for quality:3 Snatch Pull3 Muscle Snatch3 Tall Snatch3 Snatch Push Press3 Snatch Balance SnatchBuild to Heavy Single(rest 1-2 minutes between sets) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up________________________

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Pec Deck “Rest Pause Sets”Select a weight that allows 15 reps (fresh)Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for

CROSSFIT 3 rounds for quality:10 V-up:20 L-Hold:40 Plank Walk For total reps:8 rounds –:20 Burpee Over DB:10 rest:20 DB Hang Clean 50/35:10 rest:20 Pull-up:10 rest________________________ COMPETITOR 4 rounds for quality:10 Butterfly Kip Swing7 Dive Bomb Push-up4 Devil Press (cleans) For total reps:Every 1:00 for 10:00C2B Pull-up(choose reps prior – unbroken) “Holleyman”30 rounds for time:5 Wall