CROSSFIT
For load:
Back Squat 5-5-5-5
For time:
4 Calorie Row
8 Burpee Box Jump Over 24/20
8 Calorie Row
8 Burpee Box Jump Over
12 Calorie Row
8 Burpee Box Jump Over
16 Calorie Row
8 Burpee Box Jump Over
20 Calorie Row
8 Burpee Box Jump Over
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COMPETITOR
For quality:
9-7-5
Calorie Row
Calorie Ski Erg
Calorie Assault Bike
At a moderately heavy load:
10 Power Clean (touch & go)
10 Power Clean (90% of heavy set)
10 Power Clean (80% of heavy set)
(rest 2:00 between sets)
10 rounds for time:
5 Chest to Bar Pull-up
*must break at 5 reps
3 rounds for quality:
1:00 Dead Hang on Pull-up Bar
80yd Farmer Carry 70/53
1:00 Plank (hands)
(rest as needed)
2 rounds for calories:
AMRAP 8:00
Calories on any cardio machine
(rest 4:00)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 4×4
Back Squat
70% 4×4
Weighted Side Plank Hold
2x:30 (M)
Weighted Back Extension
3×10 (M)
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POWERBUILDING
Cycle 3/Week 2 (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
75% 1×1
80% 1×5
Weighted Chin-up
3(0) 3(L) 3(M)
Single-Arm Seated Row
8(L) 6(M) 4(H)
Rear Delt Fly
2×15 (M)
“Life’s most persistent and urgent question is, ‘What are you doing for others?'”
~Martin Luther King, Jr.
