CROSSFIT
For load:
Back Squat 2-2-2-2-2
(make consistent increases)
3 rounds for time:
400m Run
30 Wall Ball 20/14
20 Toe to Bar
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COMPETITOR
3 rounds for quality:
1 Legless Rope Climb
:30 L-Sit on Rings
50′ Farmer Carry
8 rounds for time:
12/9 Calorie Assault Bike
1 Power Snatch @80%
AMRAP 16:00
2 Rounds of “Nate”
200m Run
2 rounds:
500/400m Row
(1:30 rest)
400/320m Row
(1:30 rest)
300/260m Row
(3:00 rest)
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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% 4×2
At a moderate load:
Pause Overhead Squat (:02 in bottom) 4×4
(focus on position. not load)
Back Extension
2×12 (0)
Incline Sit-up
2×12 (0)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 1×1
75% 2×2
Sling Shot Bench Press
85% 2×2
Chin-up
3×5 (0)
Seated Row
2×12 (M)
Rear Delt Fly
2×15 (M)
“I had only one superstition. I made sure to touch all the bases when I hit a home run.”
~Babe Ruth
