CrossFit
For load:
Power Snatch 5-3-3-1-1-1
(make consistent increases)
“The Angry Pony”
For time:
70 Burpees
60 Sit-up
50 Kettlebell Swing 53/35
40 Pull-up
30 Handstand Push-up
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Competitor
For load:
Every 2:00 For 12:00
4 Clean & Jerk
(make consistent increases)
For time:
200m Sled Push Shuttle 180/135
150 Double Under
100 Wall Ball 20/14
50 Russian KB Swing 70/53
4 rounds:
:40 Side Plank (L Arm)
:20 Rest
:40 Side Plank (R Arm)
:20 Rest
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Strength & Hypertrophy |
Cycle 3/Week 2
Bent Dumbbell Row
8(M) 10(H) 8(MH)
*same weights for entire cycle
Weighted Chin-up
5(L) 5(M) 5(MH) 5(H)
Bent Barbell Row
12(L) 10(M) 8(MH) 6(H)
Cross Bench DB Pullover
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×15 (M)
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×5
Weighted Back Extension
3×10 (M)
“Take your job seriously, but don’t take yourself too seriously.”
~Alex Trebek
