CROSSFIT
For load:
Tempo Back Squat (:04 ecc)
6(L) 4(M) 4(MH) 2(H)
AMRAP 4:00
27 Calorie Row
27 Burpee
27 Box Jump 24/20
(rest 4:00)
AMRAP 4:00
21 Calorie Row
21 Burpee
21 Box Step-up 24/20 (alt legs)
(rest 4:00)
AMRAP 4:00
15 Cal Row
15 Burpee
15 Air Squat
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COMPETITOR
3 rounds: (each arm)
45′ KB Bottoms Up Waiter Carry
(rest 1:00 between rounds)
For total reps:
Every 1:00 For 12:00
Odd: 15/10 Calories Assault Bike
Even: Ring Muscle-up (unbroken)
(choose reps prior to start)
5 rounds for load:
8 Bench Press
15 Triceps Pushdown
8 Seated Row
15 Biceps Curl
For time:
50 Burpee
100 Sit-up
50 Burpee
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
70% 2×3
80% 3×2
Weighted Dip
8(L) 5(M) 3(MH) 3(H)
Tempo Triceps Extension (:04 ecc)
3×8 (MH)
3 rounds:
12 Plate Front Raise
12 Plate Side to Side
(alternate rounds with a partner)
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POWERBUILDING
Cycle 5/Week 3
Back Squat
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Super Squat
8(L) 6(M) 4(MH)
Hip Thrust
2×15 (M)
Hamstring Curl
3×12 (M)
Standing Calf Raise
20(L) 15(M) 10(H) 30(M)
“Men are rather reasoning than reasonable animals, for the most part governed by the impulse of passion.”
~Alexander Hamilton
