CROSSFIT
For load:
Every 1:00 for 10:00
1 Thruster
*make consistent increases
For Total time:
2 Rounds –
3 Power Clean 155/105
9 Burpee Over Bar
2 Rounds –
6 Power Clean 135/95
9 Burpee Over Bar
2 Rounds –
9 Power Clean 115/85
9 Burpee Over Bar
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COMPETITOR
3 rounds at moderate load:
3-Position Snatch (High Hang, Hang (AK), Floating)
*focus on positions NOT load.
Snatch
Build to a heavy set of 1
Based on heavy set:
80% 1×1
85% 1×1
90% 1×1
95% 1×1
100% 1×1
*If 100% felt good, take one more attempt.
Weighted Ring Pull-up
8(L) 6(M) 4(H) 15(0)
For time:
800m Run
800m Run (sandbag or med-ball)
800m Run
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
Deficit Snatch Pull
90% 4×3
Back Squat
40% 1×8
50% 1×5
60% 1×1
70% 1×1
75% 1×5
Good Morning
10(L) 8(M) 6(H)
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
80% 1×1
Pause Bench Press
92.5% 1×1
Bench Press
85% 1×5
Sling Shot Bench Press
105% 1×1
Biceps Curl
4×8 (M)
“The tigers of wrath are wiser than the horses of instruction.”
~William Blake
