CrossFit
For load:
Back Squat 8-8-5-5-5
(make consistent increases)
5 rounds for time:
200m Run
7 Parallette Pass Through
14 Steps Walking Lunge
21 Kettlebell Swing 53/35
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Competitor
No measure:
2.5k Row
2 rounds:
10 Supine Scaption
15 Tube External Roatation
10 Plate Circles (both directions)
15 Band Pull Apart
10 Plate Side to Side (over and back is one rep)
Weighted Pull-up
Build to 1RM
Weighted Dip
Build to 1RM
AMRAP 20:00
20′ Hand Walk
7 Bar Muscle-up
20/15 Calorie Row
7 Hanstand Push-up
20 Toes to Bar
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×2
90% 2×1
80% 2×2
Power Clean
75% 4×3
Push Press
75% 2×3
85% 2×2
95% 2×1
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Strength & Hypertrophy
Cycle 2/Week 4 Deload
Back Squat
35% 1×3
45% 1×3
55% 1×3
65% 1×3
75% 1×3
Walking Lunge 3×8 (0)
Leg Press 2×30 (L)
(L = Light Intensity)
Leg Extension 2×20 (L)
Calf Raise 2×20 (L)
“If you cannot do great things, do small things in a great way.”
~Napoleon Hill
