CROSSFIT
For load:
Single-Arm DB Press 8-8-8-8-8
*follow each set with 8 DB Bent Row
For time:
30 Pull-up
500m Row
21 Thruster 75/55
1000m Row
21 Thruster
500m Row
30 Pull-up
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STRONGFIT
Cycle 4/Week 1
Bench Press
10(L) 8(M) 6(H) 15(MH)
*follow each set with 15 band pull apart.
“Rest Pause Sets”
Dumbbell Incline Press
3 rounds:
No rest between exercises.
10 Dumbbell Fly
AMRAP Push-up
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Ski Erg
10 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
20yd Sled Push (HEAVY)
8 DB Hang Squat Snatch (alt. arms)
4 D-Ball Squat Clean 100/80
Snatch Push Press + Pause OHS
Build up to 1+1 at 100% of 1RM Snatch
Snatch
2 Waves:
70% 1×1
75% 1×1
80% 1×1
Back Squat
80% 1×3
85% 2×2
90% 3×1
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster
400m Run
50 Pull-up
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WEIGHTLIFTING
Competing or testing this Saturday
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 2×2
75% 1×1
80% 3×1
Front Squat
70% 1×3
75% 1×2
80% 1×1
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Sling Shot Bench Press
70% 1×3
75% 1×3
80% 1×3
Dumbbell Fly
2×12 (M)
Pullover
2×12 (M)
Barbell Curl
2×12 (M)
“The roar of the crowd has always been the sweetest music. It’s intoxicating.
~Vin Scully
