CROSSFIT
For load:
Every 2:00 for 10:00
8 Front Squat
(make consistent increases)
AMRAP 15:00
15 KB Swing 53/35
9 Toes to Bar
3 Wall Walk
___________________________
STRONGFIT
8:00 AMRAP
12 Leg Extension (M)
12 Machine Squat (M)
8:00 AMRAP
12 Hamstring Curl (M)
12 Hip Thrust (M)
50 Standing Calf Raise (0)
“Tabata”
8 rounds:
:20 Air Squat
:10 Rest
:20 Plank Hold
:10 Rest
___________________________
COMPETITOR
For quality:
1000m Row
30 Single-Arm Z-Press (15 each arm)
30 Scapular Retraction (15 each arm)
Snatch Pull + Power Snatch + Snatch
75% 1+1+1
80% 1+1+1
85% 3(1+1+1)
(based on power snatch)
Snatch Deadlift + Snatch Pull
95% 3(2+1)
For time:
42-30-18
Deadlift 155/105
Box Jump Over 24/20
___________________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
80% 2×3
85% 3×2
___________________________
POWERBUILDING
Cycle 1/Week 3
Machine Squat
8×8 (M)
Hip Thrust
2×20 (M)
Leg Extension
4×12 (M)
Hamstring Curl
4×12 (M)
Incline Sit-up
3 sets (pick reps)
“Nothing ever becomes real till it is experienced.”
~John Keats
