CROSSFIT
For load:
Bench Press 8-1-7-2-6-3-4-5
(constant load. keep rest short)
For time:
50 Pull-up
50 Shoulder to Overhead 95/65
50 Kettlebell High Pull 53/35
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COMPETITOR
At a moderate load:
5-4-3-2-1
Tall Snatch
Drop Snatch
For load:
Snatch (any style)
12(M) 9(MH) 6(H)
(touch & go)
For load:
1.5 Back Squat
4(L) 4(M) 4(MH) 4(H)
For Time:
21 Toes to Bar
24 Single-Arm Devil Press 50/35
15 Toes to Bar
18 Single-Arm Devil Press 60/45
9 Toes to Bar
12 Single-Arm Devil Press 70/50
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WEIGHTLIFTING
(deload for mock meet 1/24/21)
Snatch
70% 2×2
75% 2×1
80% 3×1
Snatch Pull
100% 3×3
Back Squat
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
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POWERBUILDING
Cycle 5/Week 4
Bench Press
80% 1×1
85% 1×1
90% 1×1
Sling Shot Bench Press
95% 1×1
100% 1×1
105% 1×1
Weighted Dip
5(0) 5(L) 5(M) 5(MH)
Hammer Curl
8(L) 8(M) 8(MH)
Skull Crusher
8(L) 8(M) 8(MH)
“Well done is better than well said.”
~Benjamin Franklin
