CROSSFIT
For Load:
Power Snatch 2-2-2-2-2
(make consistent increases)
For time:
60 Double Under
30 Wall Ball 20/14
30 Toes to Bar
40 Double Under
20 Wall Ball
20 Toes to Bar
20 Double Under
10 Wall Ball
10 Toes to Bar
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COMPETITOR
3-Position Snatch
3 waves:
62.5% 1+1+1
67.5% 1+1+1
72.5% 1+1+1
(Hips, Above Knees, Floating)
Snatch Pull
90% 2×3
100% 3×2
Front Squat
50% 2×8
55% 2×8
60% 2×8
For time:
30 GHD Sit-up
5 Rope Climb
50 Calories Assault Bike
15 Dball Over the Shoulder 150/100
70 Push-up
25 Bar Muscle-up
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POWERBUILDING
Cycle 3/ Week 2
Deadlift
60% 10×1
(rest :30 between sets)
Bent Barbell Row
6(M) 6(MH) 6(H)
Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)
Machine Pullover
6(M) 6(MH) 6(H)
Rear Delt Fly
3×12 (M)
Reverse Hyper
2×20 (M)
AB Wheel
2 sets (you pick reps)
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.”
~Leonardo da Vinci
