CROSSFIT
3 rounds for time:
1000m Row
(alternate rounds partner)
5 rounds for time:
1 Rope Climb
7 Deadlift 225/155
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COMPETITOR
6 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 OH Squat
(make consistent increases)
Front Squat
6(L) (M) 6(MH) 6(H)
5 rounds for time:
1 Legless Rope Climb
7 Deadlifts 275/185
For time:
25-50-25
Calorie Assault Bike
(rest 1:00)
Calorie Row
(rest 1:00)
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WEIGHTLIFTING
Testing on Wednesday
Snatch
70% 2×2
75% 2×1
80% 2×1
Clean & Jerk
70% 1×2
75% 1×1
80% 1×1
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POWERBUILDING
Cycle 3/Week 2
Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×1
65% 1×1
75% 1×8
Sling Shot Bench Press
90% 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)
“That knowledge which is popular is not scientific.”
~Maria Mitchell
