CROSSFIT
AMRAP 20:00
3 Rope Climb
10 Toe to Bar
20 Burpee to Plate
500m Row
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COMPETITOR
With a partner for time:
200m Farmer Carry 70/53
200m KB Double Rack Carry 53/35
200m KB Overhead Carry 44/26
3 rounds:
1-2 Strict Ring Muscle-up
8 Pullover (M)
8 Rear Delt Fly (M)
8 Biceps Curl (M)
“Diet Eva”
3 rounds for time:
800m Run
30 KB Swings 70/53
30 Pull-up
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WEIGHTLIFTING
Drill (minimal weight)
Tall Jerk 4×4
At a moderate load:
Jerk from back 3-3-3-3
Drill (minimal weight)
Tall Clean 4×4
At a moderate load:
Pause Power Clean (AK) 3-3-3-3
Barbell Sit-up
8(L) 8(M) 8(H)
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POWERBUILDING
Cycle 2/Week 1
Back Squat
30% 1×5
40% 1×3
50% 1×2
60% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×5
Walk Out
105% 1×1
Good Morning
10(L) 8(M) 6(H)
*increase weight of last set weekly.
Bulgarian Split Squat
2×8 (M)
Hamstring Curl
2×12 (M)
Weighted Plank Hold
2x :20 (M)
“Action is the foundational key to all success.”
~Pablo Picasso
