CROSSFIT
Overhead Squat
5(L) 5(M) 5(MH) 5(H)
For time:
100 Single-Arm DB Snatch 53/35
100 Wall Ball Shot 20/14
*3 burpees at the start of eah minute
(partition work anyhow)
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STRONGFIT
Testing
Back Squat
Build to a 1RM
“Drop Sets”
Leg Curl
(perform 2 warm-up sets prior to drop set)
“Drop Sets”
Leg Extension
(perform 2 warm-up sets prior to drop set)
AMRAP 2:00
Sit-up
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COMPETITOR
9-6-3 for quality:
High Hang Muscle Clean (touch & go) (L)
Ring Push-up
Tempo GHD Sit-up (:04 eccentric)
Ever 1:00 for 10:00 perform:
2 Hang Power Clean
(building to 80%)
Clean Grip Deadlift
85% 3×5
(% based on Clean 1RM)
Good Morning
12(L) 10(M) 8(MH)
3 rounds for time:
30 Front Squat 95/65
90 Double Under
30 Pull-up
(3:00 rest between rounds)
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×3
80% 1×3
Power Clean
70% 2×3
75% 2×3
Strict Press
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5
Close Grip Bench Press
50% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5
3 rounds:
12 Plate Raise
12 Triceps Extension
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POWERBUILDING
Cycle 3/Week 4 (deload)
Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Barbell Split Squat
2×8 (M)
Reverse Hyper
2×20 (MH)
Nautilus Ab
2×20 (MH)
“One may walk over the highest mountain one step at a time.”
~Barbara Walters
