CROSSFIT
For load:
Back Squat 8-1-7-2-6-3-5-4
(constant load. keep rest short)
AMRAP 12:00
15 Wall Ball Shot 20/14
10 Toes to Bar
15 Kettlebell Swing 53/35
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COMPETITOR
No measure:
7-5-3-1
Muscle Down
Hips to Rings
For total reps:
Every 1:00 for 15:00
Min 1: 50 Double Under
Min 2: 12 Burpee to 6″
Min 3: Ring Muscle Up
4 rounds for load & reps:
6 Bench Press
Max Strict Handstand Push-up
6 Seated Row
Max Strict Chin-ups
(alternate rounds with a partner)
No measure:
1:00 L-Sit Hold on Parallettes
*10 GHD Sit-up at every break
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WEIGHTLIFTING
(deload for mock meet 1/24/21)
Jerk
70% 2×2
75% 2×1
80% 5×1
Power Clean
75% 4×2
Weighted Dip
8(L) 5(M) 3(MH)
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POWERBUILDING
Cycle 5/Week 4
Back Squat
80% 1×1
85% 1×1
90% 1×1
Super Squat
2×8 (M)
Hip Thrust
2×15 (M)
Hamstring Curl
2×12 (M)
Standing Calf Raise
2×20 (M)
“Knowledge is an unending adventure at the edge of uncertainty.”
~Jacob Bronowski
