CROSSFIT
Front Squat
Build to a heavy set of 1
5 rounds for time:
12 Alt-Arm Dumbbell Snatch 50/35
8 Burpee Box Jump Over 24/20
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COMPETITOR
3-Position Clean
2 waves:
65% 1+1+1
70% 1+1+1
75% 1+1+1
(Hips, Above Knees, Floating)
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
50% 1×8
55% 2×8
60% 3×8
AMRAP 8:00
2-4-6-8-10-12-etc…
Toes to Bar
Dumbbell Walking Lunge 50/35 (2 dumbbells)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
2 rounds:
10 Tempo Weighted Incline Sit-up (:04 ecc)
10 Tempo Weighted Back Extension (:04 ecc)
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POWERBUILDING
Cycle 3/ Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×1
80% 1×5
Sling Shot Bench Press
90% 2×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Chest Press
6(M) 6(MH) 4(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)
“Originality is independence, not rebellion; it is sincerity, not antagonism.”
~George Henry Lewes
