CROSSFIT
For load:
Thruster 2-2-2-2-2
5 rounds for total reps:
AMRAP 3:00
4 DB Snatch 50/35
6 Toe to Bar
24 Double Under
(rest 1:00 after each AMRAP)
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COMPETITOR
At a moderate load:
Tall Snatch + Snatch Balance
5+5, 4+4, 3+3, 2+2, 1+1
5 rounds for load:
1 Power Snatch + 1 Snatch
(build to 85% of Power Snatch)
Tempo Snatch Deadlift + Snatch Pull
90% 1+2
95% 1+2
100% 1+2
Weighted Ring Pull-up
10(L) 8(M) 6(H) 15(0)
*increase the (H) set from last week
3 rounds for time:
1000m Row
800m Run
(rest 3:00 between rounds)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 2×2
Deficit Snatch Pull
85% 4×3
Back Squat
40% 1×8
50% 1×5
60% 1×1
70% 1×5
Good Morning
10(L) 8(M) 6(MH)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 1×1
Pause Bench Press
87.5% 1×1
Bench Press
82.5% 1×5
Sling Shot Bench Press
100% 2×1
Biceps Curl
4×8 (M)
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire
