CROSSFIT
For load:
Back Squat 3-3-3-3-3
“Helen”
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
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COMPEITOR
3 rounds for quality:
5 D-Ball Over the Shoulder 100/80
10 Single-Arm Devil Press 35/20
15 Air Squat
7 rounds for time: (partner)
3 Ring Muscle-up
(alt. rounds with partner)
7 rounds for time: (partner)
3 Squat Snatch (60%)
(alt. rounds with partner)
“Heavy Helen”
3 rounds for time:
400m Run
21 KB Swing 70/53
12 C2B Pull-up
6 rounds:
500m Assault Bike – (5k pace)
(1:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 2×3
75% 3×2
Weighted Side Plank Hold
2x:30 (M)
Weighted Back Extension
2×10 (M)
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POWERBUILDING
Bench Press
Build to 1RM
Weighted Chin-up
Build to 1RM
Body Weight Chin-up
Max Reps
Athletes Competing on 3/5/22
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow
