CROSSFIT
Power Snatch
1(L) 1(M) 1(MH) 1(H)
*increase weight of last set each week
“Helen Killed Karen”
3 Rounds for time:
400m Run
50 Wall Ball 20/14
21 KB Swing 53/35
12 Pull-up
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COMPETITOR
Snatch Speed Ladder
2 Waves:
60% 1×1
65% 1×1
70% 1×1
75% 1×1
80% 1×1
*based on heavy double from last week.
(increase weight on second wave if all were good on first)
Snatch Pull
100% 2×3
110% 2×2
Front Squat
75% 1×3
80% 1×3
85% 1×3
10 Rounds for distance:
1:00 Hard Pace
2:00 Easy Pace
(choose any implement)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
95% 1×1 (only if both reps at 90% are good)
Snatch Pull
100% 2×3
110% 3×2
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 1×1
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POWERBUILDING
Cycle 1/Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1 (pause)
65% 1×1 (pause)
70% 1×1 (pause)
65% 1×8
Sling Shot Bench Press
75% 2×5
Spoto Press (don’t touch chest)
2×8 (M)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8MH) 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.
3 rounds:
Biceps 21’s
(alternate rounds with partner)
“You have reached the pinnacle of success as soon as you become uninterested in money, compliments, or publicity.”
~Thomas Wolfe
