CROSSFIT
Power Clean & Push Press
3(L) 3(M) 3(MH) 3(H)
3 rounds for time:
80 Double Under
50 Sit-up
20 Single-Arm Devil Press (alt. arms) 50/35
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STRONGFIT
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Chest Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Decline Press
10(L) 8(M) 6(H) 15(MH)
EZ Bar Biceps Curl
10(L) 8(M) 6(H) 15(MH)
3 rounds:
15 Champagne Press (M)
15 Kelso Shrug (M)
(both on an incline bench)
Ski Erg
20 Calories
(rest 1:00)
16 Calories
(rest 1:00)
12 Calories
(rest 1:00)
30 Calories
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COMPETITOR
3 sets:
8 Half Kneeling Grave Diggers (each side)
8 Prone PVC Passthroughs
8 Kick Sits (each side)
Snatch + Snatch Balance
Every 1:00 for 8:00
72.5-82.5% 1+1
Back Squat
62.5% 1×6
72.5% 1×4
82.5% 1×2
67.5% 1×6
77.5% 1×4
87.5% 1×2
*WOD Specific Warm-up*
2-3 rounds:
8 Calorie ABike
8 DB Step-ups
16 Wall Balls
4 rounds for time:
15/10 Calorie Assault Bike
30yd Sled Push 135/90
15 Hang Squat Clean 135/95
15/10 Calorie Assault Bike
(3:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
100% 3×3
Back Squat
50% 1×3
60% 1×3
70% 1×1
80% 1×1
90% 1×3
Nautilus Ab
3×20 (M)
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POWERBUILDING
Deload
Bench Press
35% 1×8
50% 1×8
60% 3×8
Dumbbell Fly
3×8 (M)
Dip
4×8 (0)
Dumbbell Pullover
3×8 (M)
2 rounds:
15 Champagne Press
15 EZ Bar Curl
15 Triceps Pushdown
“There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.”
~Ernest Hemingway
