CrossFit
For load:
Tempo Back Squat (:04 ecc)
6(L) 4(M) 4(MH) 4(H)
For time:
50 Double Under
1000m Row
50 Steps Walking Lunge
800m Run
50 Steps Walking Lunge
1000m Row
50 Double Under
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Competitor
5 rounds for time:
3 Ring Muscle-up
30 Double Under
For load:
Bench Press 10-10-10-10
*follow each set with 10-15 skull crusher
For Load:
Seated Row 10-10-10-10
*follow each set with 10-15 ez bar curl
2 rounds:
Max Plank Hold
(rest 2:00 between rounds)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Weighted Dip
8(L) 5(M) 5(MH) 5(H)
Tempo Triceps Extension (:04 ecc)
3×8 (MH)
3 rounds:
10 Plate Front Raise
10 Plate Side to Side
(alternate rounds with a partner)
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Powerbuilding
Cycle 5/Week 2
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Super Squat
6(L) 6(M) 6(MH)
Hip Thrust
2×15 (M)
Hamstring Curl
3×12 (M)
Standing Calf Raise
20(L) 15(M) 10(MH) 20(M)
“The one thing that I know is that you win with good people.”
~Don Shula
