CrossFit
For load:
Close Grip Bench Press 8-8-8-8
(make consistent increases)
“Angie”
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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Competitor
5 rounds for time:
30 Double under (unbroken)
5 Burpee
Snatch (T&G)
Build to a heavy set of 3
Back Squat
60% 1×8
65% 1×5
70% 1×3
80% 1×1
90% 1xAMRAP
5 rounds for time:
10/7 Calorie Assault Bike
10 Thruster 95/65
10 Sumo Deadlift High Pull
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Weightlifting
At a moderate load:
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 2×2
75% 1×2
80% 1×2
85% 1×2
Snatch Pull
100% 3×3
Back Squat
60% 1×8
65% 1×5
70% 1×3
80% 1×1
90% 1xAMRAP
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Strength & Hypertrophy
Cycle 2/Week 4 Deload
Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
Sling Shot Bench Press
70% 2×5
*based on Bench Press 1RM
Incline Press
3×12 (M)
(M = Medium Intensity)
Seated EZ Bar Curl
3×6 (M)
Biceps Curl (your choice)
3×12 (M)
“I am always doing that which I cannot do, in order that I may learn how to do it.”
~Pablo Picasso
