CrossFit
For load:
Blokz Bench
10(L) 8(M) 6(MH) 4(H)
For time:
15-12-9-12-15
Toes to Bar
Dumbbell Power Clean & Jerk 50/35
Burpee to 6″ reach
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Competitor
5 rounds for load:
3 Hang Power Snatch
3 Overhead Squat
(rest 1:00 between rounds. increasing load)
For time:
2000m Row
50 DB Squat 50/35
30 Burpee Over Rower
2 rounds for load:
200m Farmer Carry (unbroken)
(rest 2:00 between rounds)
15-12-9
Super Squat
Hip Thrust
Leg Extension
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Tempo Nautilus Ab Machine (:04 ecc) 15-12-10
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Powerbuilding
Cycle 5/Week 2
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Sling Shot Bench Press
85% 1×1
90% 1×1
95% 1×1
Weighted Dip
5(0) 5(L) 5(M) 2×5(MH)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(MH)
“All we have to decide is what to do with the time that is given us.”
~J. R. R. Tolkien
