CROSSFIT
At a moderate load:
Back Squat 10-8-6
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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COMPETITOR
4 rounds for quality:
5 Strict Pull-up (:02 eccentric)
5 Strict Toe to Bar (:02 eccentric)
300m Ski Erg
AMRAP 3:00
Bar Muscle-up
For load:
Thruster 7-5-3
*go for heavy load on each set.
4 rounds:
800m Run – easy pace
200m Run – fast pace
(rest 1:00 between rounds)
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
(focus on smooth and fast. not load)
At a moderate load:
Muscle Snatch 3-3-3-3
(make consistent increases)
Snatch
70% 2×3
75% 3×2
At a moderate load:
Pause Overhead Squat (:02 in bottom) 4×3
(focus on position. not load)
Back Extension
2×12 (M)
Incline Sit-up
2×12 (M)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Bench Press
35% 1×8
50% 1×5
60% 1×3
65% 1×1
75% 1×1 (pause)
85% 1×1 (pause)
Sling Shot Bench Press
100% 2×2
Bench Press
65% 1×1
70% 1×8
Weighted Chin-up
6(0) 5(L) 4(M) 3(MH)
Single-Arm Seated Row
10(L) 8(M) 6(H)
Rear Delt Fly
3×15 (M)
“If you can walk away from a landing, it’s a good landing. If you use the airplane the next day, it’s an outstanding landing.”
~Chuck Yeager
