CROSSFIT
For total time:
400m Run
~then~
5 rounds:
10 Pull-up
20 Push-up
30 Air Squat
~then~
400m Run
~then~
5 rounds:
5 Pull-up
10 Push-up
15 Air Squat
~then~
400m Run
_____________________
COMPETITOR
3 rounds for quality:
6 Tempo Pistol Squat (:05 eccentric)
8 Incline Weighted Sit-up
10 Weighted Back Extension
Block Power Snatch + Block Snatch (BK)
60% 2+2
65% 1+2
70% 1+2
75% 1+1
(based on power snatch 1rm)
Block Snatch (BK)
80% 1×1
85% 1×1
90% 1×1
Back Squat
60% 1×3
70% 1×3
75% 1×3
80% 2×3
10 rounds:
18/15 Calorie Assault Bike
(round starts every 1:30)
_________________________
WEIGHTLIFTING
Snatch from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 2×3
100% 2×2
Back Squat
60% 3×8
Seated Good Morning
3×8 (M)
Incline Sit-up
2 sets (pick reps)
________________________
POWERBUILDING
Cycle 2/Week 3
Bench Press
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 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)
Cross Body Hammer Curl
8(L) 8(M) 8(H)
“There is nothing new in the world except the history you do not know.”
~Harry S Truman
~Harry S Truman
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