CROSSFIT
For load:
Bench Press 8-1-7-2-6-3-4-5
(constant load. keep rest short)
6 rounds for time:
200m Run
30 Double Under
1 Rope Climb
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COMPETITOR
For load:
1.5 Back Squat 2-2-2-2
(make consistent increases)
For total reps + calories:
1:00 Assault Bike Calories
1:00 Snatch 115/85
1:00 Rest
1:00 Assault Bike Calories
1:00 Snatch 135/95
1:00 Rest
1:00 Assault Bike Calories
1:00 Snatch 155/105
1:00 Rest
3 rounds for load:
90′ Suitcase Carry (Left)
:30 Side Plank (Left)
90′ Suitcase Carry (Right)
:30 Side Plank (Right)
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WEIGHTLIFTING
At a moderate load:
5(1 Muscle Snatch + 1 Power Snatch + 1 Snatch)
Snatch
70% 2×3
75% 2×3
Snatch Pull
90% 3X4
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
3 rounds:
8 Tempo Back Extension (:04 ecc)
8 Tempo Incline Sit-up (:04 ecc)
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POWERBUILDING
Deload Week
Twisting DB Bench Press
4×12 (L)
Incline Press
3×15 (L)
Pec Deck
3×15 (L)
Chest Press
3×15 (L)
Axle Bar Curl
3×15 (L)
Biceps Curl (your pick)
3×15 (L)
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
~Jackie Robinson
