CROSSFIT
Skill Work: (10 minutes)
Snatch Pull
Hang Snatch High Pull
Muscle Snatch
Tall Snatch
Drop Snatch
For time:
50 Wall Ball 20/14
800m Run
25 Pull-up
(3:00 Rest)
25 Pull-up
800m Run
50 Wall Ball 20/14
No measure:
50 Sit-up
50 Hip Extension
(may partition)
______________________________
COMPETITOR
For load:
Snatch Pull + Snatch + Hang Snatch
5(1+1+1)
For time:
50 Wall Ball 20/14
800m Run
25 Chest to Bar Pull-up
(3:00 Rest)
25 Chest to Bar Pull-up
800m Run
50 Wall Ball 20/14
No measure:
50 GHD Sit-up
50 GHD Hip Extension
(may partition)
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
Chin-up
3×8 (0)
Pullover
2×8 (M)
Bent Barbell Row
2×8 (M)
Face Pull
2×20 (M)
Reverse Hyper
2×20 (M)
AB Wheel
2 sets (pick reps)
“Make no judgements where you have no compassion.”
~Anne McCaffrey
