CROSSFIT
For load:
Bench Press 8-5-3-3-3
(make consistent increases)
3 rounds for time:
400m Run
21 Hand Release Push-up
12 Box Jump Over 24/20
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COMPETITOR
For load:
Overhead Squat 3-3-3-3-3
(make consistent increases)
For time:
400m Run
30 Bar Muscle-up
400m Run
50 Handstand Push-up
400m Run
70 DB Snatch 50/35
400m Run
For time:
80-60-40-20yd
Sled Push 180/135
Farmer Carry 70/50
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Med Ball Sit-up 3×15
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POWERBUILDING
Cycle 1/Week 3
Bench Press
35% 1×10
45% 1×10
55% 1×10
60% 1×1
65% 1×1
70% 1×10
Pause Wide Grip Bench Press (:01 on chest)
2×8 (M)
Pec Deck
3×12 (M)
1:30 Dumbbell Incline Press
(rest in the top position)
Incline Dumbbell Curl
3×12 (M)
4 rounds:
Biceps Curl 21’s (bottom half, top half, full)
(alternate rounds with a partner)
“Life shrinks or expands in proportion to one’s courage.”
~Anais Nin
