CrossFit
For load:
Close Grip Bench Press 8-8-5-5-5
(make consistent increases)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swing 53/35
12 Pull-up
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Competitor
Back Squat
Build to 1RM
Power Snatch (T&G)
Build to a heavy set of 3
3 rounds for time:
9 Back Squat 225/155
200m Run
15 Russian Kettlebell Swing 70/44
200m Run
21 GHD Sit-up
200m Run
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Weightlifting
Back Squat
Build to 1RM
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 2×3
110% 2×2
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Strength & Hypertrophy
Cycle 3/Week 1
Bench Press
35% 1×8
45% 1×8
55% 1×8
65% 1×1
70% 1×8
Sling Shot Bench Press
65% 1×5
70% 1×5
75% 1×5
*based on Bench Press 1RM
Pec Deck
15(L) 12(M) 10(MH) 8(H)
Hammer Strength Incline Press
8(L) 8(M) 8(H)
Alt-Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Seated EZ Bar Curl
6(L) 6(M) 6(H)
Spider Curl
4×12 (M)
“Nothing ever becomes real till it is experienced.”
~John Keats
