CrossFit
For load:
8-7-6-5-4-3-2-1
Power Clean
Bent Row
Front Squat
Shoulder to Overhead
(rest 1:00 between rounds)
(don’t set the bar down until entire round is complete)
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Competitor
For load:
Every 2:00 For 6:00
1 Clean & Jerk
(make consistent increases)
AMRAP 20:00
16/12 Calorie Assault Bike
12 DB Snatch 50/35
8 Toes to Bar
3 rounds for total time:
Max L-Sit Hold
(rest 1:00 between rounds)
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Strength & Hypertrophy
Cycle 4 / Week 1
Bent Barbell Row
8(L) 6(M) 2(MH) 6(H)
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
Seated Row
8(M) 6(H) 8(MH)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 3×3
4 rounds:
12 Dumbbell Shrug
12 Rear Delt Fly
Back Extension
3×12 (M)
“Being a woman is a terribly difficult task, since it consists principally in dealing with men.”
~Joseph Conrad
