CROSSFIT
For load:
Back Squat 4×5
(constant load)
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 24/20
1:00 Shoulder to Overhead 75/55
1:00 Calorie Row
1:00 Rest
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COMPETITOR
4 rounds no measure:
10 Dumbbell Snatch 70/50
15 Toes to Bar
200m Run
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Super Squat
12(L) 12(M) 12(MH)
Weighted Lunge
8(L) 8(M) 8(MH)
5 rounds for time:
500m Row
(rest 2:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2.1.2.1.2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×1
AB Wheel
3 sets (choose reps)
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POWERBUILDING
Cycle 4/Week 2 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
87% 1×1
82% 1×3
Sling Shot Bench Press
97% 2×1
Chest Press
5(M) 5(H)
Alternating Arm Dumbbell Curl
3×8 (MH)
Med Ball Sit-up
2×20 (M)
“Nothing is really work unless you would rather be doing something else.”
~James M. Barrie
