CROSSFIT
For load:
Back Squat 8-6-4-4-4
(make consistent increase)
For time:
50 Push-up
40 Wall Ball 20/14
30 Toes to Bar
40 Push-up
30 Wall Ball
20 Toes to Bar
30 Push-up
20 Wall Ball 10 Toes to Bar
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COMPETITOR
3 rounds no measure:
15 Hollow Rock
15 Banded Back Extension
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Bulgarian Split Squat
3×8 (each leg)
Banded Glute Bridge
3×15
15:00 to complete:
2000m Row
~then~
AMRAP with remaining time:
6 Power Clean 155/105
3 Ring Muscle-up
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WEIGHTLIFTING
Drill:
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch 4×3
At a moderate load:
Drop Snatch 4×3
At a moderate load:
Back Squat 4×4
Sit-up
50 (0)
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POWERBUILDING
Testing Week
Bench Press
1RM
Sling Shot Bench Press
1RM
“One extends one’s limits only by exceeding them.”
~M. Scott Peck
