CROSSFIT
At a moderate load:
Power Snatch 3-3-3-3-3
(make consistent increases)
“Fran”
For Time:
21-15-9
Thruster 95/65
Pull-up
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COMPETITOR
3-Position Snatch
3 waves:
60% 1+1+1
65% 1+1+1
70% 1+1+1
(Hips, Above Knees, Floating)
Snatch Pull
90% 4×4
Front Squat
50% 3×8
55% 2×8
60% 1×8
3 rounds for time:
30 Toes to Bar
20 Box Jump Over 24/20
10 Single-Arm DB Push Press 70/50
(5/5 DB Push Press each arm)
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WEIGHTLIFTING
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(1+1+2)
Hang Clean (AK) + Front Squat + Jerk
4(1+1+2)
Pause Squat (:02 in bottom)
70% 3×3
2 rounds:
15 Back Extension
15 Weighted Russian Twist
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POWERBUILDING
Cycle 3/ Week 1
Deadlift
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
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)
“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.”
~Kofi Annan
