Monday 3/29/21

CROSSFIT
For load:
Front Squat 5-5-5-5
(make consistent increases)

For time:
15-12-9-6-3
Box Jump Over 24/20
Parallette Pass Through
*follow each round with 200m run

For load:
Sled Pull (harness) 4×40
(make consistent increases)
__________________________________

COMPETITOR
For Load:
Thruster 1-1-1-1-1
(make consistent increases)

For Time:
7-14-21-14-7
Calorie Row
Handstand Push-up
Russian KB Swing 70/53

For load:
Sled Pull (harness) 4×40
(make consistent increases)
__________________________________

WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4

Muscle Snatch 3-3-3-3

Snatch
70% 4×3

Deficit Snatch Pull
80% 4×4

Back Squat
70% 4×4

3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
________________________________

POWERBUILDING
Cycle 2/ Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Sling Shot Bench Press
75% 2×3

Chest Press
2×8 (M)

Biceps Curl (you pick)
3×12 (M)

Barbell Sit-up
3×8 (M)

“Be gentle to all and stern with yourself.”
~Saint Teresa of Avila