CROSSFIT
For load:
Back Squat 5-5-5-5
(make consistent increases)
“What the Helen?”
For time:
2000m Assault Bike
63 KB Swing 53/35
36 Pull-up
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COMPETITOR
4 rounds for quality:
300m Row
5 Tempo Ring Pull-up (:03 ecc)
3 Wall Walk
AMRAP 4:00
Ring Muscle-up
(alt. unbroken sets with partner)
5 rounds for load:
Muscle Snatch + Hang Power Snatch
Build to a Heavy Set: 1 + 3
Deficit Snatch Pull
85% 2×4
95% 2×3
4 rounds for time: (each)
2000m Assault Bike
(alt. rounds with partner)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×3
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×3
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 1/Week 3
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 1×8
65% 1×5 (wide grip)
85% 2×3 (sling shot)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Pullover (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
Rear Delt Fly
2×20 (M)
“The happiest people in this world are those who have the most interesting thoughts.”
~William Lyon Phelps
