CROSSFIT
For load:
Every 1:00 for 10:00
1 Power Snatch
(make consistent increases)
For time:
18-15-12
Burpee Box Jump Over 24/20
Russian KB Swing 70/53
Pull-up
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COMPETITOR
Snatch
3(L) 2(M) 1(MH) 1(H)
Snatch Pull + Snatch High Pull
90% 4(2+2)
Front Squat
80% 1×3
85% 1×2
90% 1×1
10 rounds for distance:
:40 Bike/Run/Ski
:20 Rest
:40 Row
:20 Rest
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WEIGHTLIFTING
Week of State Championships for Seniors.
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 2×1
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POWERBUILDING
Cycle 1/Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×8
Sling Shot Bench Press
80% 2×5
Spoto Press (don’t touch chest)
2×8 (M)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Alternating Arm Dumbbell Curl
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
4 rounds:
Biceps 21’s
(alternate rounds with partner)
“The price of anything is the amount of life you exchange for it.”
~Henry David Thoreau
