CROSSFIT
For load:
Bench Press 5-5-5-5
(make consistent increases)
5 rounds for time:
7 Shoulder to Overhead 135/95
15 Calorie Row
30 Double Under
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COMPETITOR
4 rounds for quality:
7 Triple Under
4 Pistol Squat (alt. legs)
1 Legless Rope Climb
AMRAP 4:00
Deficit Handstand Push-up 6/4″
(alt. unbroken sets with partner)
5 rounds for load:
Strict Press + Rebounding Push Jerk
Build to a Heavy Set: 1+3
Front Squat
40% 1×8
50% 1×6
60% 1×4(:04 eccentric on last set)
AMRAP 15:00
10-20-30-40-50-60-etc…
Wall Ball 20/14
*follow each round with 15 Box Jump 24/20
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Jerk Dip
100% 3×3
Power Clean
75% 4×2
Push Press
80% 3×3
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POWERBUILDING
Cycle 1/Week 3
Back Squat
35% 1×5
50% 1×5
60% 1×1
70% 1×5
Walk Out
95% 1×1
Pause Back Squat
60% 1×3
Good Morning
8(L) 8(M) 8(MH)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
12 Tempo Leg Curl (:04 ecc)
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
Weighted Plank Hold
2x :30 (H)
“Happiness grows at our own firesides, and is not to be picked in strangers’ gardens.”
~Douglas William Jerrold
