CROSSFIT
At a moderate load:
Back Squat 6-6-6-6
(make consistent increases)
AMRAP 15:00
30 Double Under
20 Sit-up
10 Goblet Squat 53/35
____________________
COMPETITOR
For load:
Every 2:00 for 12:00
1 Snatch Pull + 1 Snatch + 1 Hang Snatch
(make consistent increases)
Back Squat
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
3 rounds for load:
10 Leg Extension (M)
10 Hip Press (M)
(alternate rounds with a partner)
AMRAP 9:00
1-2-3 Ring Muscle-up
3 Dball Over the Shoulder 150/100
6 Box Jump 24/20
(when you get to 3 RMU, start over)
_____________________
WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
5 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Snatch
70% 2×3
75% 3×2
Back Squat
70% 1×3
75% 2×2
80% 3×1
Sit-up
50 (0)
_____________________
POWERBUILDING
Cycle 1/Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×10
3 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
3×12 (M)
2 rounds:
No rest between exercises.
20 Plate Press
15 EZ Bar Curl
(alternate rounds with a partner)
Russian Twist
2×15 (M)
“The difficulty lies not so much in developing new ideas as in escaping from old ones.”
~John Maynard Keynes
