CROSSFIT
AMRAP 9:00
21 Wall Ball 20/14
15 Toe to Bar
9 Power Snatch 75/55
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COMPETITOR
3 rounds for quality:
7 Medicine Ball Clean 20/14
5 Triple Under
3 Glide Kip Bar Muscle-up
AMRAP 9:00
21 Wall Ball 20/14
15 Toe to Bar
9 Power Snatch 95/65
5 rounds at medium intensity:
Every 2:00 for 10:00
C2B Pull-up (unbroken)
*recovery row in remaining time
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 2×2
Weighted Side Plank Hold
2x:30 (M)
Weighted Back Extension
2×10 (M)
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POWERBUILDING
Deload
Chest Press
2×15 (L)
Pullover
2×15 (L)
Machine Incline Press
2×15 (L)
Seated Row
2×15 (L)
Pec Deck
2×15 (L)
Rear Delt Fly
2×15 (L)
“Every block of stone has a statue inside it and it is the task of the sculptor to discover it.”
~Michelangelo
