CROSSFIT
For load:
Every 1:00 for 10:00
2 Snatch
For time:
30 Hang Power Clean 115/75
30 Burpee Over the Bar
20 Front Squat 115/75
20 Burpee Over the Bar
10 Hang Clean & Jerk 115/75
10 Burpee Over the Bar
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COMPETITOR
3 rounds for quality:
8 Leg Press
8 Reverse Hyper
8 Strict Toe to Bar
Snatch Push Press + Overhead Squat
70% 5(2+2)
Power Snatch
55% 1×3
65% 1×2
70% 1×2
75% 3×2
Back Squat
50% 1×8
60% 1×6
70% 1×1
75% 2×4
6 rounds for time:
25/18 Calorie Assault Bike
15 GHD Sit-up
(alternate rounds with partner)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 3×1
Snatch Pull
90% 3×3
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POWERBUILDING
Cycle 1/Week 3
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Sling Shot Bench Press
70% 1×5
80% 1×5
90% 1×5
85% 1×5
75% 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
Barbell Curl
(keep rest short. medium load)
Biceps Curl (your pick)
3×15 (M)
Ab Wheel
2 sets (pick reps)
“Rules and models destroy genius and art.”
~William Hazlitt
~William Hazlitt
