CrossFit
4 rounds for load:
12 Dumbbell Fly
8 Dumbbell Bench Press
(make consistent increases)
AMRAP 20:00
:30 L-Sit Hold
3 Rope Climb
15 Ring Push-up
3 DBall Over the Shoulder 150/80
30 Double Under
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Competitor
7 rounds for load: (constant load)
1:00 to complete:
10/7 Assault Bike
3 Power Snatch (T&G)
(rest 1:00 between rounds)
Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×3
80% 1×3
3 rounds for time:
120m Farmer Walk 53/35
30 Box Step-up
40 Double under
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 2×3
80% 3×2
Snatch Pull
100% 3×3
Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×3
80% 1×3
Barbell Sit-up 7-7-7
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Strength & Hypertrophy
Cycle 2/Week 2
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
73% 1×8
Bottom Half Bench Press
55% 3×8
Dumbbell Fly 8-8-8-8
(leave room to increase weight next week)
Tempo Chest Press (:04 ecc) 3×8
(leave room to increase weight next week)
Incline Dumbbell Curl 8-8-8-8
(leave room to increase weight next week)
Barbell Curl 8-8-8
(leave room to increase weight next week)
Fat Bar Curl 3×12
“People grow through experience if they meet life honestly and courageously. This is how character is built.”
~Eleanor Roosevelt
