CROSSFIT
For load:
Power Snatch
3(L) 3(M) 3(MH) 3(H)
“The Dirty Donkey”
10 rounds for time:
3 Handstand Push-up
5 Pull-up
7 Burpee
9 KB Swing 53/35
11 Sit-up
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COMPETITOR
Snatch
3(L) 3(M) 3(MH) 3(H)
At a moderate load:
Snatch Balance 2-2-2-2
For load:
Front Squat
1(L) 1(M) 1(MH) 1(H)
*focus on movement, not weight
4 rounds:
8-12 Leg Press
8-12 Leg Extension
(alt. rounds with partner)
6 rounds:
500m Row (at 2,000m PR pace)
(rest 1:00 between intervals)
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WEIGHTLIFTING
4 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 4×4
Back Squat
70% 2×4
75% 2×3
Nautilus AB
2×15 (M)
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POWERBUILDING
Cycle 4/Week1 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
Pause Bench Press
87.5% 1×1
Bench Press
82.5% 1×5
Sling Shot Bench Press
102.5% 2×1
95% 1×5
*based on bench press 1rm
EZ Bar Curl
4×8 (MH)
Weighted Incline Sit-up
2×8 (MH)
“Jump, and you will find out how to unfold your wings as you fall.”
~Ray Bradbury
