CROSSFIT
For load:
Back Squat 8-5-3-3-3
(make consistent increases)
AMRAP 18:00
12 Box Jump 24/20
15 Kettlebell Swing 53/35
18 Sit-up
______________________________
COMPETITOR
Clean + Jerk
40% 5 + 5
50% 4 + 4
60% 3 + 3
65% 3 + 3
70% 3 + 3
(start a set every 2:00)
For time:
400m Run
21 Handstand Push-up
12 Back Squat 225/155
400m Run
15 Handstand Push-up
9 Back Squat
400m Run
9 Handstand Push-up
6 Back Squat
No measure:
50 GHD Sit-up
50 GHD Hip Extension
____________________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1.2.1.2.1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×2
AB Wheel
3 sets (choose reps)
___________________________________
POWERBUILDING
Cycle 4/Week 1 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
77% 1×3
Sling Shot Bench Press
92% 2×1
Chest Press
5(M) 5(MH) 5(H)
Alternating Arm Dumbbell Curl
4×8 (MH)
Med Ball Sit-up
2×20 (M)
“A hero is one who knows how to hang on one minute longer.”
~Novalis
