CROSSFIT
For load:
Bench Press 8-5-3-1-1-1
(make consistent increases)
AMRAP 20:00
5 Pull-up
10 Push-up
20 Double Under
*400m Run at 0:00, 5:00, 10:00, 15:00
_____________________________________
COMPETITOR
For load:
Overhead Squat 1-1-1-1-1
(make consistent increases)
“Ingrid”
10 rounds for time:
3 Snatch 135/95
3 Burpee Over the Bar
5 rounds for load:
40yd Sled Push (unbroken)
(rest as needed between rounds)
________________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
100% 3×3
Back Squat
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Med Ball Sit-up 3×15
______________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Twisting Dumbbell Bench Press
3×8 (M)
Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
Sling Shot Bench Press
70% 2×3
Axle Bar Curl
4×10 (M)
Incline Sit-up
3×8 (0)
“Time is a circus, always packing up and moving away.”
~Ben Hecht
