CROSSFIT
For load:
Every 1:00 for 10:00
1 Snatch
5 rounds for reps:
AMRAP 2:00
250m Row
Max Wall Ball 20/14
(rest 1:00 after each AMRAP)
______________________
COMPETITOR
2 rounds for quality:
10 Single Leg Deadlift (each leg)
10 Bulgarian Split Squat (each leg)
10 Leg Press
Snatch Push-Press + Pause OH Squat (:03 in bottom)
75% 3+1
80% 2+1
85% 3(1+1)
Power Snatch
60% 1×5
65% 2×5
70% 1×5
Back Squat
50% 1×8
60% 1×5
65% 1×3
70% 1×1 (:05 pause at bottom)
6 rounds for calories:
AMRAP 2:00
200m Run
Max Calorie Assault Bike
(rest 1:00 after each AMRAP)
_________________________
WEIGHTLIFTING
Snatch from blocks (BK)
70% 4×3
Snatch Pull
90% 3×3
Back Squat
70% 4×4
2 rounds:
8 Bulgarian Split Squat (M)
8 Single-Leg RDL (M)
2 rounds:
15 Reverse Hyper (M)
15 Incline Sit-up (0)
_______________________
POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×8
50% 1×8
55% 1×8
60% 1×8
Sling Shot Bench Press
80% 1×5
90% 1×5
100% 1×5
95% 1×5
85% 1×5
Dumbbell Incline Press
8(L) 8(M) 8(H)
Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Bent Dumbbell Row
6(H) 12(MH) 25(M)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
“There is no royal road to learning; no short cut to the acquirement of any art.”
~Anthony Trollope
~Anthony Trollope
