CrossFit
For load:
Tempo Front Squat (:04 ecc)
2(L) 2(M) 2(MH) 2(H)
3 rounds for time:
800m Run
30 Steps Walking Lunge
10 Single-Arm Dumbbell Shoulder to Overhead 50/35 (each arm)
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Competitor
For load:
Every 2:00 For 8:00
2 Snatch
(make consistent increases)
For load:
Front Squat 3-3-3-3-3-3
(make consistent increases)
For time:
15 Deadlift 135/95
30 Handstand Push-up
12 Deadlift 225/155
30 Ring Dip
9 Deadlift 315/225
30 Hand Release Push-up
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Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Pause Power Clean (:02 in catch)
70% 4×3
Close Grip Bench Press 8-8-8-8
Triceps Extension 10-10-10-10
3 rounds:
10 Plate Front Raise
10 Dumbbell Lateral Raise
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 3 / Deload Week
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Super Squat
2×8 (M)
Leg Curl
2×12 (M)
Leg Press
2×15 (M)
Standing Calf Raise
2×20 (M)
“The real business of life is trying to understand each other.”
~Gilbert Parker
