CrossFit
AMRAP 7:00
3 Burpee
15 Jumping Jack
(rest 3:00)
AMRAP 7:00
3 Wall Walk
15 Sit-up
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Competitor
For load:
Push-Press 1-1-1-1-1
(make consistent increases)
For load:
Weighted Chin-up 1-1-1-1-1
(make consistent increases)
2 rounds:
20yd Dball Carry 150/120
20yd Backwards Sled Drag 135/90
40yd Dball Carry 120/100
40yd Backwards Sled Drag 135/90
80yd Dball Carry 100/80
80yd Backwards Sled Drag 135/90
(200m recovery jog between rounds)
For time:
5-10-15-20-25
Handstand Push-up
Box Jump 24/20
Calorie Ski Erg
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Weightlifting
Snatch
70% 1×3
75% 1×3
80% 1×3
Snatch Pull
100% 2×3
110% 3×2
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
70% 1×5
Barbell Sit-up 8-8-8
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Strength & Hypertrophy
Cycle 4 / Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
85% 1×5
Sling Shot
95% 2×2
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)
Barbell Curl
6(L) 6(M) 6(MH) 6(H)
Reverse Grip Curl
4×12 (M)
“I do not pray for a lighter load, but for a stronger back.”
~Phillips Brooks
