CROSSFIT
Back Squat
5(L) 5(M) 5(MH) 5(H)
3 rounds for time:
400m Run
30 Wall Ball 20/14
20 Pull-up
10 Power Clean 135/95
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COMPETITOR
Clean + Hang Clean + Jerk
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
(start a set every 3:00)
Back Squat
50% 1×8
60% 1×5
70% 3×3
AMRAP 12:00
3 Ring Muscle-up
9 Snatch 95/65
15 Calorie Row
3 rounds: (no measure)
12 Banded Hip Extensions
Max rep Strict Toes to Bar
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
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 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Sling Shot Bench Press
80% 1×1
85% 1×1
90% 1×1
Dip
3×8 (0)
Alternating-Arm Dumbbell Curl
3×8 (M)
Med Ball Sit-up
2×15 (M)
“He who stops being better stops being good.”
~Oliver Cromwell
