CROSSFIT
Power Snatch
3(L) 3(M) 3(MH) 3(H)
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
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STRONGFIT
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Dumbbell Bent Row
10(L) 8(M) 6(H) 15(MH)
Wide Grip Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
AMRAP 6:00
9 Kettlebell Deadlift
45′ Farmers Carry
3 rounds:
:30 Plank Hold
:30 Wall Sit
:30 Rest
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COMPETITOR
3 sets:
1 Wall Walks + 1 Tempo Wall Facing HSPU
2 Sandbag Cleans + 2 Sandbag Squats
3 High Hang Muscle Snatch + 3 Snatch Balance
Snatch Balance + Overhead Squat
Build to Heavy 1+1
Front Squat + Push Jerk
Build to Heavy 1+1
For time:
10-8-6-4-2
Back Squat 275/185 (or 70%)
5-4-3-2-1
Legless Rope Climb
10 rounds for time:
10 Calories -you choose machine-
(3:1 rest – rest 3x as long as it takes to get through round)
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POWERBUILDING
Deload
Deadlift
35% 1×5
50% 1×5
60% 3×5
Barbell Shrug
15(L) 12(M) 10(MH)
Seated Row
15(L) 12(M) 10(MH)
Wide Grip Pulldown
15(L) 12(M) 10(MH)
2 rounds:
12 Machine Biceps Curl
15 Rear Delt Fly
Ab Wheel
2 sets (pick reps)
“Rudeness is a weak imitation of strength.”
~Eric Hoffer
