Monday 11/15/21

CROSSFIT
For load:
Thruster 4-4-4-4-4

For time:
9 Power Snatch 135/95
27 Box Jump Over 24/20
7 Power Snatch
21 Box Jump Over
5 Power Snatch
15 Box Jump Over
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COMPETITOR
5 rounds at a moderate load:
1 Muscle Snatch + 1 Drop Snatch

5 rounds:
2 Power Snatch + 1 Hang Snatch (below knee)
(Build up to 80% of Power Snatch)

Tempo Snatch Deadlift + Segment Snatch Pull
80% 1+2
85% 1+2
90% 1+2

Weighted Ring Pull-up
12(L) 10(M) 8(H) 15(MH)

6 Rounds for time:
400m Run
(rest 2:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1

Deficit Snatch Pull
80% 4×4

Back Squat
40% 1×5
50% 1×5
60% 1×1
65% 1×5

Good Morning
10(L) 8(M) 6(MH)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×8

Sling Shot Bench Press
80% 3×1

Dumbbell Bench Press
2×8 (M)

Biceps Curl (you pick)
3×8 (M)

“Time is not measured by the passing of years but by what one does, what one feels, and what one achieves.”
~Jawaharlal Nehru