CrossFit
For load:
Bench Press 5-5-5-5-5
(rest as needed)
4 rounds:
:20 Push ups
:10 Rest
:20 Kettlebell Swings 53/35
:10 Rest
score is lowest number of push ups + lowest number of kettlebell Swings
AMRAP 2:00
Sit-ups
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CrossFit Competitor
“Lactic Ladders”
3 rounds for total calories:
:10 Airdyne
:50 Rest
:20 Airdyne
:40 Rest
:30 Airdyne
:30 Rest
:40 Airdyne
:20 Rest
:50 Airdyne
:10 Rest
(rest 5:00 between rounds)
PNF Stretch
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Weightlifting
This is the start of a new cycle. We’ll spend a few weeks working strength and then move back into more of the competition lifts.
Muscle Snatch
70% 3×3
75% 3×2
Romanian Deadlift
4×4 -Pick Weight-
Back Squat
75% 4×4
80% 3×3
Barbell Bent Rows
4×10
“Other people do not have to change for us to experience peace of mind.”
~Gerald Jampolsky
