CROSSFIT
For load:
Back Squat 6-6-6-6
(make consistent increases)
9 rounds for time:
8 Pull-up
7 Box Jump 24/20
6 DB Snatch 50/35
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COMPETITOR
4 rounds for quality:
200m Run
5 Strict Ring Pull-up
5 Strict Toe to Ring
5 Strict Ring Dip
10 rounds:
1, 2, or 3 Ring Muscle-up
(rest :30 between rounds)
For load:
Power Snatch 15-12-9-6-3
(touch & go reps – unbroken)
10 rounds for time:
6 Chest to Bar Pull-up
6 Box Jump Over 24/20
6 DB Snatch 70/50
10 rounds for reps + calorie:
:20 Burpee
:40 Rest
:20 Row
:40 Rest
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WEIGHTLIFTING
Meet Week
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
Front Squat
80% 2×2
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×1
77.5% 1×5
Sling Shot Bench Press
95% 2×2
Pause Bench Press
65% 1×3
Bent Barbell Row
8(L) 8(M) 6(MH) 6(H)
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Seated Row
2×15 (M)
100 Band Pull Apart
“Only great minds can afford a simple style.”
~Stendhal
