CrossFit
For load:
Blokz Bench
15(L) 12(M) 10(MH) 8(H)
For time:
400m Run
75 Kettlebell Swing 53/35
800m Run
75 Kettlebell Swing
400m Run
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Competitor
5 rounds for time:
2 rounds of “Cindy”
1 round of “DT”
For Time:
800yd Sled Push 135/90
*”Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*”DT”
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Shoulder to OH 155/105
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
Snatch Pull
100% 3×3
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Barbell Sit-up 6-6-6
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Strength & Hypertrophy
Cycle 4 / Deload Week
Twisting Dumbbell Bench Press
8(L) 3×8(M)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 3×3
Sling Shot
80% 2×2
Weighted Dip
8(L) 3×5 (M)
Biceps Curl (you pick)
4×12 (M)
“The growth and development of people is the highest calling of leadership.”
~Harvey S. Firestone
