CROSSFIT
For load:
Thruster 5-5-5-5-5
(make consistent increases)
5 rounds for time:
3 Dball Over Shoulder 150/80
9 Toe to Bar
15 Box Jump 24/20
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COMPETITOR
3 rounds at a moderate load:
3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Balance
(focus is movement, not load)
5 rounds for load:
2 Power Snatch +1 Hang Snatch (AK)
(make consistent increases)
Tempo Snatch Deadlift (:03/:03) + Floating Snatch Pull
90% 4(1+2)
2 rounds for time:
600m Run – Fast Pace
600m Run – Easy Pace
400m Run – Fast Pace
400m Run – Easy Pace
200m Run – Fast Pace
200m Run – Easy Pace
(3:00 Rest)
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WEIGHTLIFTING
Drill (minimal weight)
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 3-3-3-3
Snatch
70% 4×3
Back Squat
40% 1×8
50% 1×5
60% 1×1
65% 1×8
At a moderate load:
Good Morning 8-8-8
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1 (pause)
75% 1×1 (pause)
80% 1×1 (pause)
75% 1×5
Sling Shot
90% 1×3
Dumbbell Fly
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Dumbbell Floor Press
12(L) 10(M) 8(H)
*increase weight of last set weekly.
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Biceps Curl (you pick)
3×12 (M)
“Nothing ever becomes real till it is experienced.”
~John Keats
