CROSSFIT
At a moderate load:
Front Squat 10-10-10
(make consistent increases)
For time:
21-15-9
Power Clean 95/65
Hand Release Push-up
2 rounds no measure:
90′ Suitcase Carry (Left)
90′ Suitcase Carry (Right)
45′ Waiter Carry (Left)
45′ Waiter Carry (Right)
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COMPETITOR
For load:
Overhead Squat 10-10-10
(make consistent increases)
For time:
21-15-9
Squat Clean 135/95
Handstand Push-up
For time:
80yd Sled Push 180/135
200m Farmer Carry 70/53
80yd Sled Push 180/135
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 5×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 1×1
Med Ball Sit-up
3×15 (M)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×8
Sling Shot Bench Press
75% 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)
“To improve is to change; to be perfect is to change often.”
~Winston Churchill
