CROSSFIT
For load:
Deadlift 4-4-4-4-4
(make consistent increases)
“16.3”
AMRAP 7:00
10 Power Snatch 75/55
3 Bar Muscle-up
Scaled Version:
AMRAP 7:00
10 Power Snatch 45/35
5 Jumping Chest to Bar Pull-up
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COMPETITOR
3 rounds for quality:
3 Snatch Pull
3 Muscle Snatch
3 Tall Snatch
3 Snatch Push Press
3 Snatch Balance
Snatch
Build to Heavy Single
(rest 1-2 minutes between sets)
“16.3”
AMRAP 7:00
10 Power Snatch 75/55
3 Bar Muscle-up
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POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×8
50% 1×5
60% 1×3
70% 1×1
82.5% 1×5
Pause Deadlift (BK)
60% 1×3
2 rounds:
15 Barbell Shrug (M)
20 Band Pull Apart
Good Morning
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Leg Press
6(L) 6(M) 6(MH) 6(H)
Weighted Incline Sit-up
12(L) 10(M) 8(H)
“I am the inferior of any man whose rights I trample underfoot.”
~Horace Greeley
