CrossFit
4 rounds for load:
10 Dumbbell Fly
10 Dumbbell Bench Press
(make consistent increases)
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
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Competitor
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch + 1 Snatch
(make consistent increases)
Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×1
85% 1×3
4 rounds for time:
80yd Sled Push Shuttle 135/90
80yd Farmers Walk 70/53
200m Run
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 1×3
75% 1×3
80% 1×3
Snatch Pull
100% 2×3
110% 2×2
Back Squat
60% 1×8
65% 1×5
70% 1×3
75% 1×1
85% 1×3
Barbell Sit-up 5-5-5-5
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Strength & Hypertrophy
Cycle 2/Week 3
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
75% 1×8
Bottom Half Bench Press
55% 3×8
Dumbbell Fly 8-8-8-8
(peak week. go as heavy as possible on last set)
Tempo Chest Press (:04 ecc) 3×8
Incline Dumbbell Curl 8-8-8-8
(peak week. go as heavy as possible on last set)
Barbell Curl 8-8-8
(peak week. go as heavy as possible on last set)
Fat Bar Curl 3×12
“Saying and doing are two things.”
~Matthew Henry
