CROSSFIT
“The Angry Pony”
For time:
70 Burpee
60 Sit-up
50 KB Swing 53/35
40 Pull-up
30 Handstand Push-up
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COMPETITOR
6 rounds for load:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
(make consistent increases)
At a moderate load:
Snatch Balance 3-3-3-3
Front Squat
2(L) 2(M) 2(MH) 2(H)
For calories:
4:00 Row
4:00 Bike, Ski or Run
3:00 Row
3:00 Bike, Ski or Run
2:00 Row
2:00 Bike, Ski or Run
1:00 Row
1:00 Bike, Ski or Run
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WEIGHTLIFTING
5 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Back Squat
70% 4×4
Nautilus AB
2×15 (M)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
75% 1×5
Chest Press
2×8 (M)
EZ Bar Curl
2×8 (M)
Biceps Curl (your pick)
2×12 (M)
Weighted Incline Sit-up
2×10 (M)
“Life doesn’t stop because something happens to you.”
~Magic Johnson
