CROSSFIT
For load:
Every 1:00 for 10:00
3 Snatch
4 rounds for time:
400m Run
25 KB Swing 53/35
10 Burpee Box Jump Over 24/20
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COMPETITOR
3 rounds for quality:
12 Steps Walking Lunge (weighted)
10 Reverse Hyper
5 Tempo GHD Sit-up (:03 eccentric)
Snatch Push-Press + OH Squat + Snatch Balance
65% 3(1+1+1)
Power Snatch
55% 1×3
60% 1×3
65% 3×3
Back Squat
60% 2×3 (:03 pause at bottom)
70% 2×2 (:03 pause at bottom)
5 rounds:
400m Run
500m Row
60 Double Under
(rest 3:00 after each round)
*Run at 1 mile pace, Row at 2k pace
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 2×2
90% 3×1
Russian Twist
2×20 (M)
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POWERBUILDING
Cycle 1/Week 1
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Sling Shot Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
(based on Bench Press 1RM)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH)
“Juarez Valley 8’s”
8-1-7-2-6-3-5-4 (constant load)
Weighted Dip (M)
Barbell Curl (M)
(keep rest short)
Biceps Curl (your pick)
2×15 (M)
“Dogs got personality. Personality goes a long way.”
~Quentin Tarantino
