CROSSFIT
“Lynne”
5 rounds for total reps:
Bench Press (BW/.66 BW)
Pull-up
(rest 3:00 between rounds)
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COMPETITOR
4 rounds for quality:
4 Devil Press (moderate load)
6 Candlestick Pistol Roll
8 Banded Good Morning
For load:
Snatch Pull + Snatch + OH Squat
Build to a Heavy Set: 2 + 1 + 1
For time:
9-8-7-6-5-4-3-2-1
Strict Ring Pull-up
(alt. rounds with partner)
3 rounds for time:
800m Run
1000m Row
(rest 3:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
Tempo Incline Sit-up (:04 ecc)
2×8 (M)
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POWERBUILDING
Cycle 1/Week 1
Bench Press
35% 1×8
50% 1×8
60% 1×8
55% 1×5 (wide grip)
75% 2×3 (sling shot)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Pullover (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
Rear Delt Fly
2×20 (M)
“Let us banish fear.”
~Carter G. Woodson
