CrossFit
For load:
Blokz Bench Press 8-8-5-5-5
(make consistent increases)
For time:
50 Pull-up
25 Burpee to a plate
50 Wall Ball Shot 20/14
25 Burpee to a plate
50 Kettlebell High Pull 70/53
Finisher
100 Overhead Band Triceps Extension
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Competitor
3 rounds no measure:
20 Calorie Ski Erg
20 Calorie Assault Bike
20 Calorie Row
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
5 rounds for time:
20 Wall Ball Shot 20/14
5 Snatch 135/95
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
Barbell Sit-up 12-10-8-6
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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 2:00 between rounds)
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 is not women’s liberation, it is women’s and men’s liberation.”
~Ruth Bader Ginsburg
