CROSSFIT
“The Ghost”
6 Rounds for reps:
1:00 Calorie Row
1:00 Burpee
1:00 Double Under
1:00 Rest
________________________
COMPETITOR
For load:
Every 2:00 for 12:00
2 Snatch Pull + 1 Floating Snatch
(make consistent increases)
Back Squat
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
3 rounds:
12 Leg Extension (M)
8 Hip Press (MH)
3 rounds each for time: (slowest is score)
1000m Assault Bike
400m Run
(rest 2:00 between rounds)
_________________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 4×4
Back Squat
70% 1×3
75% 1×3
80% 2×2
Weighted Sit-up
3×15 (M)
________________________
POWERBUILDING
Cycle 1/Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×10
4 rounds:
No rest between exercises.
12 Dumbbell Fly (M)
12 Dumbbell Bench Press (M)
(alternate rounds with a partner)
Incline Dumbbell Press
AMRAP 1:30
(rest in up position)
Alternating Arm Dumbbell Curl
4×12 (M)
2 rounds:
No rest between exercises.
20 Plate Press
15 EZ Bar Curl
(alternate rounds with a partner)
Russian Twist
2×20 (M)
“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats
