CrossFit
For load:
Power Snatch 5-5-5-5-5
(make consistent increases)
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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Competitor
6 rounds no measure:
200m Run
(rest while your partner runs)
For load:
Jerk 3-3-3-3-3
*follow each rounds with 1 rope climb
8 rounds for load: (constant load)
40yd Sled Push
(rest 1:00 between rounds)
4 rounds:
80yd Backwards Drag 90/45
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 2/Week 4 Deload
Bent Dumbbell Row 4×8 (M)
Cable Front Pulldown 4×12 (M)
EZ Bar Pullover 4×8 (M)
Cable Seated Row 4×12 (M)
Band Pull Apart 3×30
“He who has provoked the lash of wit, cannot complain that he smarts from it.”
~James Boswell
