Holiday Hours:
7:00a-11:00a Open Gym
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CROSSFIT
For load:
Power Clean 5-5-5-5
(touch & go)
For Time:
42-30-18
Calorie Row
DB Snatch 50/35
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COMPETITOR
Snatch
70% 2×3
75% 3×2
Back Squat
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
3 rounds:
10 Hip Press
15 Reverse Hyper
(alternate rounds with a partner)
AMRAP 12:00
20/15 Calorie Assault Bike
(alternate rounds with partner)
Ab Wheel
3×10+
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
70% 2×3
Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
60% 1×5
68% 1×5
78% 1×5
73% 1×5
71% 1×5
Sling Shot Bench Press
80% 2×5
*based on bench press 1rm
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
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)
“Start with what is right rather than what is acceptable.”
~Franz Kafka
