CROSSFIT
“Barbell Cycling”
Power Clean 8-8-8
(smooth and efficent)
6 rounds for time:
200m Run
2 Rope Climb
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COMPETITOR
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
Back Squat
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
(:04 eccentric on the last 3 sets)
For time:
400m Ski Erg
800m Run
1600m Assault Bike
No meaure:
3:00 Plank Hold
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×1
Weighted Sit-up
3×15 (M)
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POWERBUILDING
Cycle 2/Week 1
Bench Press
60% 1×5
65% 1×5
75% 1×5
70% 1×5
65% 1×5
Sling Shot Bench Press
77% 2×5
*based on bench press 1rm
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Dumbbell Bench Press
8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(M) 8(MH) 8(H)
Barbell Sit-up
2×8 (M)
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston Churchill
