Monday 8/9/21

CROSSFIT
“The Dark Horse Special”
For time:
30 Handstand Push-up
40 Pull-up
50 Kettlebell Swing 53/35
60 Sit-up
70 Burpee
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COMPETITOR
6 rounds for load:
1 High Hang Power Snatch + 1 Hang Power Snatch (AK) + 1 Floating Power Snatch

Front Squat
3(L) 3(M) 3(MH) 3(H)

With a partner for time:
5000m Row
(alternate every 500m)
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 4×3

At a moderate load:
Snatch Grip Push Press 4×4

At a moderate load:
Back Squat 4×4

Incline Sit-up
4×8 (0)
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POWERBUILDING
Cycle 3/Week 3
Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×1
65% 1×1
75% 1×1
82.5% 1×5

Sling Shot Bench Press
92% 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)

“Sometimes it’s the detours which turn out to be the fruitful ideas.”
~Roger Penrose