CROSSFIT
“Ingrid Wants to Play”
For time:
50 Calorie Assault Bike (split)
-then-
10 rounds – (each)
3 Power Snatch 135/95
3 Burpee Over Bar
-then-
50 Calorie Assault Bike (split)
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COMPETITOR
4 rounds for quality:
40 Double Under (unbroken)
20 Calorie Ski Erg (moderate)
10 Single-Arm KB Overhead Squat
*alt. arms each round (2 each)
For load:
Snatch Pull + Snatch + Sn. Balance
Build to a heavy set: 1 + 2 + 1
For time:
35 Strict Ring Pull-up
*200m Run at each break
For time:
30 Power Snatch 135/95
1500/1200m Row
75 Wall Ball 30/20
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 2×3
75% 2×2
Tempo Incline Sit-up (:04 ecc)
2×8
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POWERBUILDING
Deload Week
Pullover & Press
8(L) 2×8 (M)
Chest Press
3×12 (M)
Seated Row
3×12 (M)
Incline Press
3×12 (M)
Front Pulldown
3×12 (M)
Dumbbell Fly
2×15 (M)
Rear Delt Fly
2×15 (M)
“Be regular and orderly in your life, so that you may be violent and original in your work.”
~Gustave Flaubert
