CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H) 2(M)
For time:
400m Run
200 Double Under
100 Air Squat
50 DB Snatch 50/35
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COMPETITOR
Snatch
70% 1×3
75% 1×2
80% 3×1
Back Squat
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×1
95% 1×1
100%+ 1×1
AMRAP 10:00
10 Calorie Assault Bike
10 Burpee
12-10-8
Leg Extension
Hip Press
Leg Curl
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×1
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
69% 1×8
Dumbbell Fly
2×8 (M)
Chest Press
2×8 (M)
EZ Bar Curl
3×10 (M)
Incline Sit-up
2×8 (0)
“Buy the ticket, take the ride.”
~Hunter S. Thompson
