CROSSFIT
For load:
Power Clean 3-3-3-3-3
(make consisten increases)
For time:
5 Rope Climb
10 Dball Over Shoulder 150/80
30 Toe to Bar
50 Box Jump Over 24/20
70 Sit-up
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COMPETITOR
Snatch
70% 2×2
75% 1×1
80% 2×1
Back Squat
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
95% 1×1
3 rounds:
8 Hip Press (MH)
15 Reverse Hyper (M)
For time:
2000m Assault Bike
1000m Run
2000m Assault Bike
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×2
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 2/Week 3
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
73% 1×5
Sling Shot Bench Press
83% 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)
“Be obscure clearly.”
~E. B. White
