CROSSFIT
For load:
Bench Press 6-6-6-6
(make consistent increases)
For time:
400m Run
50 Burpee to 6″
60 Calorie Row
70 Sit-up
800m Run
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COMPETITOR
4 rounds for quality:
8 Pistol Squat (alt. leg)
8 Handstand Shoulder Tap (alt. arm)
8 Kick Sit (total)
Front Squat
60% 1×8
70% 1×5
80% 3×2
3 rounds for time:
10 Squat Clean 155/105
10 Shoulder to OH 155/105
(rest 1:00 between rounds)
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
No measure:
30 Strict Toe to Bar
300m Ski Erg
50 GHD Sit-up
500m Ski Erg
70 Sit-up
700m Ski Erg
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WEIGHTLIFTING
Meet Week
Rest
-or-
Power Snatch
70% 4×2
Power Clean + Push Press
70% 4(2+2)
Snatch Pull
80% 3×3
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
77.5% 1×5
Walkout
105% 1×1
Pause Squat
65% 1×3
Barbell Walking lunge (each leg)
6(L) 6(M) 6(H)
(increase weight of final set weekly)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (MH)
“Uncertainty and expectation are the joys of life. Security is an insipid thing.”
~William Congreve
