CROSSFIT
5 rounds for load:
5 Weighted/Strict Pull-up
5 Weighted/Strict Dip
(alternate rounds with a partner. make consistent increases)
For time:
10 Rope Climb
1 Mile Run
100 Hand Release Push-up
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COMPETITOR
3 rounds a moderate load:
5 Front Squat
5 Front Rack Sott’s Press
5 rounds for load:
2 Front Squat
1 Thruster
1 Push-Press
(rest as needed between rounds)
3 rounds:
10-15 Single Leg Glute Bridge
8-12 Band Row
8-12 Band Press
(alternate with a partner)
AMRAP 10:00
10 Wall Ball 30/20
35 Double Under
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WEIGHTLIFTING
Drill (minimal weight)
Tall Jerk 4×4
Jerk from back
70% 4×3
Power Clean
70% 4×3
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 2
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1 (pause)
70% 1×1 (pause)
80% 1×1 (pause)
75% 1×5
Walk Out
110% 1×1
Good Morning
6(L) 6(M) 6(H)
*increase weight of last set weekly.
Bulgarian Split Squat
2×8 (M)
Hamstring Curl
2×12 (MH)
Weighted Plank Hold
2x :30 (MH)
“Money can buy you a fine dog, but only love can make him wag his tail.”
~Kinky Friedman
