CROSSFIT
4 rounds:
5-10 Strict Toe to Bar
10-15 Russian Twist (moderate load)
AMRAP 15:00
40 Double Under
30 Ball Slam 20/14
20 Calorie Row
10 Clean & Jerk 135/95
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COMPETITOR
For total time:
80yd Shuttle Run
40yd Shuttle Sled Push 225/180
80yd Shuttle Run
(alt. rounds with partner)
80yd Shuttle Run
60yd Shuttle Sled Push 180/135
80yd Shuttle Run
(alt. rounds with partner)
80yd Shuttle Run
80yd Shuttle Sled Push 135/90
80yd Shuttle Run
(alt. rounds with partner)
For time:
800m Run
50 Devil Press 50/35 (Single DB)
4 rounds:
8-12 Seated Row (wide grip)
8-12 Dumbbell Rear Delt Fly
8-12 Bicep Curl
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WEIGHTLIFTING
Drill
Tall Jerk 4×3
Pause Jerk (:02 in dip)
75% 4×3
Pause Power Clean (:02 BK)
70% 2×3
75% 3×2
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(L) 5(M) 5(MH) 5(H)
Back Extension
2×12 (M)
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POWERBUILDING
Cycle 4/Week 1 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
88% 1×3
77% 1×5
Walk Out
115% 1×1
Reverse Hyper
2×20 (H)
“Whenever I think of the past, it brings back so many memories.”
~Steven Wright
