CROSSFIT
For Load:
Front Squat 2-2-2-2-2
(make consistent increases)
For time:
2000m Row
50 Hang Power Clean 75/55
30 Burpee Over the Bar
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COMPETITOR
3-Position Clean
3 waves:
62.5% 1+1+1
67.5% 1+1+1
72.5% 1+1+1
(Hips, Above Knees, Floating)
Clean Pull
90% 2×3
100% 3×2
Back Squat
50% 2×8
55% 2×8
60% 2×8
AMRAP 12:00
12 Burpee to 6″
12 Toes to Bar
12 Russian KB Swing 70/53
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WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4
Muscle Snatch 3-2-2-1-1-1
Snatch
70% 1×3
75% 2×2
80% 3×1
Deficit Snatch Pull
90% 4×4
Back Squat
70% 1×3
75% 2×2
80% 3×1
3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
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POWERBUILDING
Cycle 3/ Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×5
Sling Shot Bench Press
85% 2×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Chest Press
6(M) 6(MH) 5(H)
Barbell Curl
6(L) 6(M) 6(MH) 6(H)
Cross Body Hammer Curl
8(M) 8(MH) 8(H)
Barbell Sit-up
8(L) 8(M) 8(H)
“The manner in which one endures what must be endured is more important than the thing that must be endured.”
~Dean Acheson
