CROSSFIT
For load:
Back Squat 4-4-4-4-4
(make consistent increases)
AMRAP 8:00
2-4-6-8-10-12-14-etc…
Toe to Bar
Box Jump Over 24/20
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COMPETITOR
3 rounds for quality:
10 Prone Superman
10 Prone Airplane
10 Prone Reverse Superman
10 Prone Chicken Wing
10 Prone Butterfly
For quality:
5-4-3-2-1
Tempo Ring Pull-up (:03 eccentric)
Tempo Ring Dip (:03 eccentric)
Every 2:00 for 12:00
Even rounds – Max Ring Muscle-up
Odd rounds – Max Bar Muscle-up
For time: (7:00 cap)
75 Snatches 75/55
~then at 7:00 mark~
For load: (7:00 to establish)
1 Power Snatch + 2 Hang Snatch
5 rounds for calories:
1:30 Row – fast pace
1:30 Row – easy pace
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WEIGHTLIFTING
At a moderate load:
Hang Snatch High Pull 4×4
(focus on smooth and fast. not load)
At a moderate load:
Muscle Snatch 3-3-3-3
(make consistent increases)
At a moderate load:
Pause Overhead Squat (:02 in bottom) 4×4
(focus on position. not load)
Back Extension
2×12 (0)
Incline Sit-up
2×12 (0)
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×1
75% 1×1
82.5% 1×5
Sling Shot Bench Press
100% 2×2
Pause Bench Press
70% 1×3
Bent Barbell Row
6(L) 6(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
“There is nothing on earth divine except humanity.”
~Walter Savage Landor
