CROSSFIT
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
AMRAP 20:00
6 Single-Arm Devil Press 50/35
9 Wall Ball 20/14
12 Burpee
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COMPETITOR
4 rounds for quality:
9 Calorie Ski Erg
7 Ring Kip Swings
5 Hips to Rings
3 Jumping Ring Turnover
For total reps:
Every 1:00 for 10:00
Ring Muscle-up (unbroken)
(choose reps prior to start)
For load:
Power Snatch 1-1-1-1-1-1
(rest 1-2 minutes between sets)
5 rounds for total time:
400m Run
(1:1 Work:Recovery)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
80% 2×1
90% 2×1
Barbell Sit-up
3×6 (M)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×5
Sling Shot Bench Press
80% 2×2
Bent Barbell Row
8(L) 8(M) 8(M)
Chin-up
3×5 (0)
2 rounds:
15 Pec Deck (L)
15 Rear Delt Fly (L)
“I just make it my business to get along with people so I can have fun. It’s that simple.”
~Betty White
