CrossFit
For load:
Blokz Bench Press 8-8-8-8
(make consistent increases)
5 rounds for total reps:
3:00 to complete.
200m Run
15 Russian Kettlebell Swing 70/53
Max Rep Strict Press 95/65
(rest 1:00 between rounds)
Finisher
100 Band Triceps Pushdown
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Competitor
Snatch (T&G)
Build to a heavy set of 5
AMRAP 3:00
Snatch (any style) at 80% of heavy set.
Back Squat
55% 1×8
60% 1×6
65% 1×4
80% 1×8
5 rounds for total reps:
3:00 to complete.
250m Row
15 Russian Kettlebell Swing 70/53
Max Rep Burpee to a plate
(rest 1:00 between rounds)
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Weightlifting
Snatch
70% 1×3
75% 1×3
80% 1.2.3
Snatch Pull
90% 2×3
100% 3×2
Back Squat
55% 1×8
60% 1×6
65% 1×4
80% 1×8
Incline Sit-up 15-12-9
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Strength & Hypertrophy
4 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
8 Barbell Bench Press at 55%
(rest 1:30 between sets)
Dumbbell Incline Press 8-8-8-8
(make consistent increases)
Tempo Chest Press (:04 ecc) 3×8
(constant load)
Alternating-Arm Hammer Curl 8-8-8-8
(make consistent increases)
Axle Bar Curl 15-12-10-8
(make consistent increases)
Tempo Single-Arm Machine Curl (:04 ecc) 12-10-8
(make consistent increases)
“It’s almost as easy to stand up as it is to sit down.”
~Charles Lindbergh
