CrossFit
8 rounds:
100m Jog
100m Sprint
100m Walk
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Competitor
For time:
500m Ski Erg
20 Clean & Jerk (70%)
500m Ski Erg
For load:
Deadlift 10-10-10
(touch and go)
AMRAP
0:00 – 5:00
10 Toes to Bar
15 Overhead Squat 95/65
5:00 – 10:00
10 Toes to Bar
10 Overhead Squat 135/95
10:00 – 15:00
10 Toes to Bar
5 Overhead Squat 185/125
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Strength & Hypertrophy
Cycle 4 / Week 2
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
Bent Barbell Row
8(L) 6(M) 2(MH) 6(H)
Machine Pullover
6(M) 2(MH) 6(H)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 2×3
4 rounds:
12 Rear Delt Fly
12 Dumbbell Shrug
(alternate rounds with a partner)
Back Extension
3×12 (M)
“The best preparation for the future is the present well seen to, and the last duty done.”
~George MacDonald
