CrossFit
For load:
Tempo Front Squat (:04 ecc) 4-4-4-4
(make consistent increases)
For time:
15 Dumbbell Thruster 50/35
200m Run
12 Dumbbell Thruster
200m Run
9 Dumbbell Thruster
200m Run
6 Dumbbell Thruster
200m Run
3 Dumbbell Thruster
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Competitor
For load:
Every 2:00 For 10:00
3 Squat Snatch
(make consistent increases)
For load:
Front Squat 5-5-5-5
(make consistent increases)
AMRAP 12:00
12 Calorie Row
12 Alt-Arm DB Snatch 50/35
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Weightlifting
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3
At a moderate load:
Pause Power Clean (:02 in catch) 3-3-3-3
At a moderate load:
Close Grip Bench Press 8-8-8-8
3 rounds:
10 Plate Front Raise
10 Dumbbell Lateral Raise
(alternate rounds with a partner)
At a moderate load:
Triceps Extension 12-12-12-12
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Strength & Hypertrophy
Cycle 3/Week 3
Back Squat
35% 1×5
45% 1×5
55% 1×5
75% 1×1
80% 1×1
85% 1×5
Barbell Walking Lunge
8(L) 8(M) 8(H)
Hip Thrust
3×12 (M)
3 rounds:
15 Leg Extension
15 Leg Press
(alternate rounds with a partner)
Calf Raise
3×20 (M)
“Quality is not an act, it is a habit.”
~Aristotle
