CROSSFIT
5 rounds for load:
4 Weighted/Strict Pull-up
4 Weighted/Strict Dip
3 rounds for time:
50 Air Squat
20 Toe to Bar
200m Run (with med-ball) 20/14
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COMPETITOR
3 rounds at a moderate load:
6-8 Single-Arm DB Squat
6-8 Single-Arm DB Thruster
6-8 Single-Arm DB Press
(do the full round on one arm,then on the other arm)
5 rounds:
1 Front Squat + 1 Thruster + 1 Push-Press
(build up to 80% of Push-Press)
3 rounds:
15-20 Band Push-down
15-20 Band Pull Apart
15-20 Band Front Raise
4 rounds for time:
9 Burpee Box Jump Over 24/20
12 DB Hang Squat Clean 50/35
15 Handstand Push-up
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WEIGHTLIFTING
Jerk from back
70% 2×2
75% 2×1
80% 3×1
Jerk
70% 3×2
Power Clean
70% 2×3
80% 2×2
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Barbell Sit-up
8(L) 8(M) 8(H)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 2×1
Walk Out
115% 1×1
Good Morning
2×8 (M)
Hamstring Curl
2×12 (M)
“The days you work are the best days.”
~Georgia O’Keeffe
