CROSSFIT
At a moderate load:
Front Squat 6-6-6-6
(make consistent increases)
AMRAP 8:00
8 Thruster 95/65
20 Double Under
8 Toes to Bar
20 Double Under
For time:
1:00 Plank
500m Row
1:00 Plank
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COMPETITOR
For Load:
Thruster 3-3-3-3-3
(only build to 85% effort)
AMRAP 5:00
5 Shoulder to Overhead 185/125
10 Toes to Bar
20 Double Under
(rest 5:00)
AMRAP 5:00
5 Bar Muscle-up
10 Front Squat 135/95
20 Double Under
For time:
1:30 Plank
1000m Row
1:30 Plank
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WEIGHTLIFTING
At a moderate load:
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 4×4
At a moderate load:
Back Squat 4×4
3 rounds:
15 Sit-up
10 Back Extension
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POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 1×1
75% 1×8
Sling Shot Bench Press
85% 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)
3×12 (M)
Tempo Incline Sit-up (:04 ecc)
3×8 (add weight as needed)
“You prove your worth with your actions, not with your mouth.”
~Jean Paul
