CROSSFIT
For load:
Blokz Bench
8(L) 6(M) 4(MH) 2(H) 12(M)
3 rounds for time:
400m Run
10 Toes to Bar
30 Double Under
10 Toes to Bar
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COMPETITOR
For load:
3-Position Snatch
1(L) 1(M) 3×1(MH)
(Hip, AK, Floating)
For load:
Power Snatch
10(L) 10(M) 10(MH)
For load:
1.5 Back Squat
5(L) 5(M) 5(MH) 5(H)
(make consistent increases)
AMRAP 15:00
9 Thruster 115/85
15/12 Calorie Row
30 Double Under
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1.2.3
Snatch Pull
100% 3×3
Back Squat
60% 1×3
70% 1×3
80% 1×3
75% 1×3
70% 1×3
Tempo Nautilus Ab Machine (:04 ecc) 3×12
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POWERBUILDING
Cycle 5/Week 3
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Sling Shot Bench Press
90% 1×1
95% 1×1
100% 1×1
Weighted Dip
5(0) 5(L) 5(M) 5(MH)
Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire
