CrossFit
For load:
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
“11.1”
AMRAP 10:00
30 Double Under
15 Power Snatch 75/55
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Competitor
5 rounds for load:
4 Push-Press
4 Weighted Chin-up
(1:00 Rest)
For time:
80yd DBall Carry 100/80
80yd Sled Pull 135/90
40yd Dball Carry 150/100
40yd Sled Pull 225/135
AMRAP 15:00
200m Run
3 Rope Climb
200m Run
15 Toes to Bar
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Weightlifting
At a moderate load:
Snatch Grip Thruster 3-3-3-3
(make consistent increases)
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Tempo Incline Sit-up (:04 ecc) 3×8
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Strength & Hypertrophy
Cycle 3 / Deload Week
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Sling Shot Bench Press
75% 3×1
Dumbbell Fly
2×8 (M)
Dip
2×8 (0)
Reverse Grip Curl
2×12 (M)
“Believe those who are seeking the truth. Doubt those who find it.”
~Andre Gide
