CROSSFIT
Power Snatch
2(L) 2(M) 2(MH) 2(H)
For time:
800m Run
40 Box Jump Over 24/20
400m Run
20 Box Jump Over
200m Run
10 Box Jump Over
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COMPETITOR
Snatch
2(L) 2(M) 2(MH) 2(H)
Snatch Pull
100% 2×3
105% 2×2
Front Squat
70% 1×5
75% 1×5
80% 1×5
For Time:
150/115 Calorie Row
*7 burpee every 2:00
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 1×1
90% 2×1
Weighted Incline Sit-up
2×10 (M)
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POWERBUILDING
Cycle 1/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1 (pause)
65% 1×1 (pause)
60% 1×8
Sling Shot Bench Press
70% 2×5
Spoto Press (don’t touch chest)
2×8 (M)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Alternating Arm Dumbbell Curl
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.
2 rounds:
Biceps 21’s
(alternate rounds with partner)
“If you aren’t in over your head, how do you know how tall you are?”
~T. S. Eliot
