CROSSFIT
For load:
Back Squat 8-8-8-8
(make consistent increases)
AMRAP 15:00
250m Row
10 Single-Arm Devil Press 50/35
Max Unbroken Double Under
(score is total number of DU)
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COMPETITOR
4 rounds for quality:
250m Ski Erg
7 Toe to Rings
5 Hip to Rings
3 Jumping Ring Turnover
In as few sets as possible:
40 Ring Muscle-up
(with partner – alt. unbroken sets)
For load:
3-Position Snatch
(High Hang, Below Knee, Floor)
Deficit Snatch Pull
90% 4×4
3 rounds for time:
800m Run
400m Recovery Jog
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×2
Tempo Incline Sit-up (:04 ecc)
2×8 (M)
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POWERBUILDING
Cycle 1/Week 2
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
60% 1×5 (wide)
80% 2×3 (sling Shot)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Pullover (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
Rear Delt Fly
2×20 (M)
“There are few circumstances which so strongly distinguish the philosopher, as the calmness with which he can reply to criticisms he may think undeservedly severe.”
~Charles Babbage
