CROSSFIT
For load:
Back Squat 5×3
(constant load)
3 rounds for time:
500m Row
40 Air Squat
30 Sit-up
20 Push-up
10 Pull-up
(rest 1:00 between rounds)
_________________________
COMPETITOR
8 Rounds no measure:
:20 Bicycle Crunch
:10 Rest
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Hip Thrust
12(L) 12(M) 12(MH)
12-10-8
Leg Extension
Leg Curl
3 rounds for total reps:
AMRAP 5:00
3 Snatch 115/85
6 Burpee Over the Bar
9 Toes to Bar
(rest 1:00 between AMRAP’s)
_________________________
WEIGHTLIFTING
(deload for meet/testing)
(athletes not lifting in the meet will test on friday)
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 1×2
75% 2×1
80% 2×1
Back Squat
70% 1×3
75% 1×2
80% 1×1
______________________
POWERBUILDING
Cycle 4/Week 3 (peaking)
(testing next week)
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
92% 1×1
87% 1×3
Sling Shot Bench Press
102% 2×1
Alternating Arm Dumbbell Curl
2×8 (MH)
Med Ball Sit-up
2×20(M)
“But once you become active in something, something happens to you. You get excited and suddenly you realize you count.”
~Studs Terkel
