CROSSFIT
For load:
Bench Press 8-1-7-2-6-3-4-5
(constant load. keep rest short)
For time:
300m Row
15 Snatch 95/65
300m Row
30 Burpee Box Jump 24/20
300m Row
15 Snatch
300m Row
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COMPETITOR
For load:
Muscle Snatch (t&g) 7-5-3-1
(make consistent increases)
For load:
1.5 Back Squat 3-3-3-3-3
(make consistent increases)
For time:
500m Row
21 Snatch 95/65
500m Row
50 Burpee Box Jump 24/20
500m Row
21 Snatch
500m Row
With a partner for load:
600m Farmer Carry
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3-3
At a moderate load:
Snatch High Pull 3-3-3-3-3
Back Squat
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8
3 rounds:
8 Tempo Back Extension (:04 ecc)
8 Tempo Incline Sit-up (:04 ecc)
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POWERBUILDING
Cycle 5/Week 5 Test
Bench Press
35% 1×8
45% 1×5
55% 1×3, 1×1
65% 1×1
75% 1×1
85% 1×1
90% 1×1
Max
Bench Press
Max Reps (225)
Biceps Curl 15-12-10-8
Triceps Extension 15-12-10-8
“There is in true beauty, as in courage, something which narrow souls cannot dare to admire.”
~William Congreve
