CROSSFIT
For load:
Bench Press 3-3-3-3-3
(make consistent increases)
7 rounds for time:
7 Hang Clean & Jerk 115/85
14 Calorie Row
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COMPETITOR
4 rounds for quality:
15′ HS Walk / Turnaround / HSW
10 Kick Sits (total)
1 Turkish Get-up (one arm)
Front Squat
70% 3×5
75% 1xAMRAP
AMRAP 12:00
250m Row
Max Deficit HSPU 6/4″ (unbroken)
For time:
100 Double Under
2000m Assault Bike
200′ HS Walk
2000m Assault Bike
100 Double Under
7 rounds for total reps:
AMRAP 1:00
10 Wall Ball 30/20
Max Hand Release Push-up
(rest 1:00 between AMRAP’s)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Jerk Dip
100% 3×3
Power Clean
70% 3×3
Push Press
Build to 1RM
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 2×2
Good Morning
8(L) 8(M) 8(M)
40yd Walking Lunge (0)
1:00 Plank Hold (0)
“I get up in the morning looking for an adventure.”
~George Foreman
