CrossFit
For load:
Power Clean 5-3-3-1-1-1
(make consistent increases)
For time:
8-7-6-5-4-3-2-1
Step-up (each leg) 24/20
Shoulder to Overhead 115/75
Broad Jump 6’/4′
Toes to Bar
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Competitor
5 rounds no measure:
10/7 Calorie Assault Bike
200m Recovery Jog
For load:
Push Jerk 5-5-5-5-5
*follow each set with 1 rope climb
For time:
8-7-6-5-4-3-2-1
Step-up (each leg) 24/20
Shoulder to Overhead 115/75
Broad Jump 6’/4′
Toes to Bar
___________________________________
Strength & Hypertrophy
Cycle 2/Week 3
Deadlift
30% 1×5
40% 1×5
50% 1×5
60% 1×5
70% 1×5
Chin-up 4×8 (body weight)
Pullover 8-8-8-8
(peak week. go as heavy as possible on last set)
Single-Arm Row 8-8-8-8
(peak week. go as heavy as possible on last set)
Front Pulldown (close/neutral) 4×12
10-12-14-16
Rear Delt Fly
Face Pull
Weighted Back Extension 3×8
“When your friends begin to flatter you on how young you look, it’s a sure sign you’re getting old.”
~Mark Twain
