CROSSFIT
Every 1:00 for 10:00
1 Power Snatch
AMRAP 15:00
18 Sit-up
15 Box Jump Over 24/20
12 Single-Arm Devil Press 50/35
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COMPETITOR
Snatch
2(L) 2(M) 1(MH) 1(H)
Snatch Pull + Snatch High Pull
90% 2+2
95% 2+1
100% 2(1+1)
Front Squat
50% 1×8
55% 1×8
60% 1×8
5 rounds for time:
500m Row
400m Run
(rest 1:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 3×1
Front Squat
70% 2×2
75% 1×1
80% 2×1
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×1
65% 1×5
Sling Shot
75% 3×1
Dumbbell Fly
2×8 (M)
Chest Press
2×8 (M)
Barbell Curl
2×8 (M)
“You can’t say you’re going to jump the Grand Canyon and then jump some other canyon.”
~Evel Knievel
