CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
With a partner for time:
200m Farmers Walk 70/53
100 Push-up
200m Farmers Walk
200 Sit-up
200m Farmers Walk
300 Air Squat
200m Farmers Walk
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Competitor
For load:
Every 2:00 For 10:00
3 Clean & Jerks
(make consistent increases)
For time:
21-15-9
Deadlift 225/155
Thruster 95/65
For time:
2 Mile Assault Bike
2:00 Plank
1 Mile Assault Bike
1:00 L-Sit Hold
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Strength & Hypertrophy
Cycle 3/Week 3
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% 1×1
80% 1×5
Weighted Back Extension
3×10 (M)
“There is nothing so useless as doing efficiently that which should not be done at all.”
~Peter Drucker
