CrossFit
For load:
Tempo Front Squat (:04 ecc) 6-6-6-6
(make consistent increases)
For time:
75 Double Under
35 Burpee to plate
15 Squat Clean 135/95
35 Burpee to plate
75 Double Under
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Competitor
For load:
Every 2:00 For 12:00
4 Snatch (squat)
(make consistent increases)
For load:
Front Squat 8-8-8-8
(make consistent increases)
AMRAP 18:00
15 Hand Release Push-up
12 Box Jump Over 24/20
9 Calorie Row
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Weightlifting
Deload for In-House Meet
Power Snatch
70% 5×2
Power Clean & Push Press
70% 5×2
Snatch Pull
90% 3×3
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Strength & Hypertrophy
Cycle 3/Week 2
Back Squat
35% 1×5
45% 1×5
55% 1×5
70% 1×1
80% 1×5
Barbell Walking Lunge
8(L) 8(M) 8(H)
Hip Thrust
3×12 (M)
3 rounds:
15 Leg Extension (M)
15 Leg Press (M)
(alternate rounds with a partner)
Calf Raise
3×20 (M)
“Tell me and I forget. Teach me and I remember. Involve me and I learn.”
~Benjamin Franklin
