CROSSFIT
For time:
2000m Row
For time:
30 DB Snatch 50/35
50 Double Under
30 Burpee
50 Double Under
30 Burpee
50 Double Under
30 DB Snatch
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COMPETITOR
Build to 80% of 1RM:
Power Snatch 2-2-2-2-2-2
(rest 1:30 between sets)
For time:
30 DB Snatch 50/35
50 Double Under
30 Burpee
50 Double Under
30 Burpee
50 Double Under
30 DB Snatch
3 rounds for time:
25 Calorie Assault Bike
25 Air Squat
(alt. with partner)
20 Calorie Assault Bike
20 Air Squat
(alt. with partner)
15 Calorie Assault Bike
15 Air Squat
(alt. with partner)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 2×2
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
71% 1×8
Sling Shot Bench Press
87% 1×5
*based on bench press 1rm
Alternating Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)
Chest Press
10(L) 8(M) 6(MH) 4(H)
*constant load for entire cycle
EZ Bar Curl
8-10-12-15 (constant load)
(alterante sets with a partner)
Incline Sit-up
3 sets (pick reps)
“I always thought, ‘That’s just the way you do it.’ You work as hard as you can for as long as you can, and the small gains you make will eventually pay off.”
~Walter Payton
