CROSSFIT
For load:
Every 1:00 for 10:00
2 Snatch Pull + 1 Snatch
For time:
45 Sit-up
45 Kettlebell Swing 53/35
45 Sit-up
800m Run
30 Sit-up
30 Kettlebell Swing
30 Sit-up
800m Run
15 Sit-up
15 Kettlebell Swing
15 Sit-up
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COMPETITOR
3 rounds for quality:
10 Weighted Step-up
8 Reverse Hyper
6 Tempo Strict Toe to Bar (:03 ecc)
Snatch Push Press + Overhead Squat
65% 5x (3+3)
Power Snatch
50% 1×3
60% 1×3
65% 1×2
70% 3×2
Back Squat
50% 1×8
60% 1×6
70% 3×4
For time:
1000m Row
(rest 1:1)
750m Row
(rest 1:1)
500m Row
(rest 1:1)
250m Row
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×2
Snatch Pull
90% 1×3
100% 1×3
110% 1×3
Back Squat
70% 1×3
80% 1×3
90% 1×3
Russian Twist
2×20 (M)
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POWERBUILDING
Cycle 1/Week 2
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Sling Shot Bench Press
65% 1×5
75% 1×5
85% 1×5
80% 1×5
70% 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)
“The secret of happiness is something to do.”
~John Burroughs
~John Burroughs
