CROSSFIT
Power Snatch
3(L) 3(M) 3(MH) 3(H)
For time:
500m Row
50 Box Jump Over 24/20
500m Row
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COMPETITOR
Snatch
3(L) 3(M) 3(MH) 3(H)
For load:
Snatch Balance 4-3-2-1
Tempo Front Squat: (:03 eccentric)
70% 2×3
75% 3×2
*based on load from last week
For time:
75 KB Swing
1 Mile Run
75 KB Swing
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WEIGHTLIFTING
3 rounds at a moderate load:
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
Snatch
70% 1×3
75% 1×3
80% 2×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
Nautilus AB
2×15 (M)
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POWERBUILDING
Cycle 4/Week2 (peaking)
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
Pause Bench Press
90% 1×1
Bench Press
85% 1×5
Sling Shot Bench Press
105% 1×1
*based on bench press 1rm
EZ Bar Curl
4×8 (MH)
Weighted Incline Sit-up
2×8 (MH)
“High achievement always takes place in the framework of high expectation.”
~Charles Kettering
