CROSSFIT
At a moderate load:
Front Squat 8-8-8-8
(make consistent increases)
For time:
40 Wall Ball 20/14
30 Toes to Bar
20 Handstand Push-up
30 Wall Ball
20 Toes to Bar
10 Handstand Push-up
20 Wall Ball
10 Toes to Bar
5 Handstand Push-up
For calories:
:30 Max Calorie Assault Bike
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COMPETITOR
For load:
Thruster 5-5-5-5-5
(only build to 80% effort)
For time:
40 Wall Ball 20/14
30 Toes to Bar
20 Handstand Push-up
30 Wall Ball
20 Toes to Bar
10 Handstand Push-up
20 Wall Ball
10 Toes to Bar
5 Handstand Push-up
8 rounds for load:
40yd Sled Push
(3 person relay)
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WEIGHTLIFTING
(deload week)
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 3×1
Back Squat
80% 2×2
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 1×8
Sling Shot Bench Press
80% 2×5
Tempo Dumbbell Fly (:04 ecc)
3×8 (M)
Chest Press
10(L) 8(M) 6(H) 15(MH)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Biceps Curl (you pick)
4×12 (M)
Tempo Incline Sit-up (:04 ecc)
3×8 (add weight as needed)
“We cannot solve our problems with the same thinking we used when we created them.”
~Albert Einstein
