CROSSFIT
3 rounds:
15 Core Roll-up
10 Ab Wheel
5 Single Leg Jacknife (each leg.)
6 rounds for time:
500m Row
30 Double Under
10 DB Overhead Lunge 50/35
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COMPETITOR
5 Rounds for distance:
AMRAP 2:00
200m Run
40yd Sled Push 135/90
40yd Sled Drag (backward) 135/90
(1:00 Rest after each AMRAP)
*after rest, run back to sled andcontinue whatever movement youwere on before – score is totaldistance over 5 rounds)
4 rounds:
7 Tempo Ring Pull-up (:03 ecc)
10 Seated Row
7 rounds for time:
5 Bar Muscle-up
7 DB Power Clean 50/35
9 Box Jump 24/20
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
75% 4×2
Push Press
80% 3×3
Back Extension
2×12 (0)
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POWERBUILDING
Cycle 1/Week 3
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×5
Walk Out
100% 1×1
Good Morning
2×8 (M)
Bulgarian Split Squat
8(L) 8(M) 8(H)
*increase weight of last set weekly.
Calf Raise
2×15 (M)
Weighted Plank Hold
2x :30 (H)
“With the new day comes new strength and new thoughts.”
~Eleanor Roosevelt