CROSSFIT
2 rounds for total reps:
AMRAP 3:00
200m Run
Max Rep Pull-up
(rest 1:00)
AMRAP 3:00
200m Run
Max Rep Push-up
(rest 1:00)
AMRAP 3:00
200m Run
Max Rep Air Squat
(rest 1:00)
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COMPETITOR
For quality:
5-10-15
Pistol Squat (each leg)
Elevated Heel KB Deadlift (2x KB)
Snatch Push-Press + OH Squat
65% 3+3
70% 3+3
75% 3+3
Block Power Snatch (below knee)
2 Waves:
3-2-1
Back Squat
60% 1×3
70% 1×3
75% 3×3
“Lactic Ladder”
5 rounds for calories:
:50 Row / :10 Rest
:40 Row / :20 Rest
:30 Row / :30 Rest
:20 Row / :40 Rest
:10 Row / :50 Rest
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WEIGHTLIFTING
Snatch from blocks (BK)
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
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)
(alternate rounds with a partner)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
Sling Shot
85% 2×3
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)
*increase weight of last set each week.
Cross Body Hammer Curl
8(L) 8(M) 8(H)
“Our life is frittered away by detail… simplify, simplify.”
~Henry David Thoreau
~Henry David Thoreau
