CrossFit
For load:
Blokz Bench
12(L) 10(M) 8(MH) 6(H)
For total time:
1 round:
30 Pull-up
50 Sit-up
70 Double Under
2 rounds:
20 Pull-up
40 Sit-up
60 Double Under
3 rounds:
10 Pull-up
20 Sit-up
30 Double Under
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Competitor
5 rounds for load:
1 Power Clean
2 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. make consistent increases)
AMRAP 12:00
20 Wall Ball Shot 20/14
15 Snatch 75/55
20 Wall Ball
12 Snatch 95/65
20 Wall Ball
9 Power Snatch 115/85
20 Wall Ball
6 Snatch 135/95
20 Wall Ball
Max Rep Snatch 155/105
3 rounds:
80yd Farmers Walk
40yd Farmer/Overhead (Lt/Rt)
40yd Farmer/Overhead (Rt/Lt)
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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
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 1×5
Barbell Sit-up 6-6-6
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Cycle 5/Week 1
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
Sling Shot Bench Press
80% 1×1
85% 1×1
90% 1×1
Weighted Dip
5(0) 5(L) 5(M) 3×5(MH)
Hammer Curl
8(L) 8(M) 8(MH) 8(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
“I can’t understand why people are frightened of new ideas. I’m frightened of the old ones.”
~John Cage
