CROSSFIT
For load:
Thruster 3-3-3-3-3
(make consistent increases)
For time:
50 Calorie Row
100 Sit-up
200 Double Under
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COMPETITOR
At a moderate load:
Tall Snatch 5-4-3-2-1
(movement is priority. not load)
At a moderate load:
Drop Snatch 5-4-3-2-1
(movement is priority. not load)
5 rounds:
1 Power Snatch + 1 Floating Snatch
(build to 75% of power snatch)
Tempo Snatch Deadlift (:03/:03) + Snatch High Pull
75% 1+2
80% 1+2
85% 1+2
AMRAP 8:00
2-4-6-8-10-12-etc…
Dball Over Shoulder 150/100
*40yd Sled Push after each round 135/90
For time:
3k Run
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WEIGHTLIFTING
Drill (minimal weight)
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 3-3-3-3
Snatch
70% 2×3
75% 3×2
Back Squat
40% 1×8
50% 1×5
60% 1×1
65% 1×1
70% 1×8
At a moderate load:
Good Morning 8-8-8
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×1
80% 1×5
Sling Shot
95% 1×3
Dumbbell Fly
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Dumbbell Floor Press
12(L) 10(M) 8(H)
*increase weight of last set weekly.
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Biceps Curl (you pick)
3×12 (M)
“I was taught that the way of progress was neither swift nor easy.”
~Marie Curie
