CrossFit
For load:
Back Squat 8-5-5-3-3-3
(make consistent increases)
AMRAP 3:00
30 Alt-Leg Step-up (15 each leg)
30 Alt-Arm Dumbbell Snatch 50/35
30 Toes to Bar
30 Burpee Over Dumbbell
(rest 3:00)
AMRAP 4:00
30 Alt-Leg Step-up
30 Alt-Arm Dumbbell Snatch
30 Toes to Bar
30 Burpee Over Dumbbell
(rest 4:00)
For time:
30 Alt-Leg Step-up
30 Alt-Arm Dumbbell Snatch
30 Toes to Bar
30 Burpee Over Dumbbell
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Competitor
No measure:
3k Row
2 rounds:
10 Supine Scaption
15 Tube External Roatation
10 Plate Circles (both directions)
15 Band Pull Apart
10 Plate Side to Side (over and back is one rep)
4 rounds:
8 Bench Press
8 Bent Row
(alternate rounds with a partner)
10 rounds for time:
3 Bar Muscle-up
5 Handstand Push-up
7 Box Jump Over 24/20
AMRAP 10:00
1-2-3-4-5-6….(start back at one if you fail a set)
Strict Pull-up
Strict Dip
(alternate rounds with a partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
80% 4×2
Push Press
70% 2×3
80% 2×2
90% 2×1
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Strength & Hypertrophy
Cycle 3/Week 1
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×5
Barbell Walking Lunge
8(L) 8(M) 8(H)
Hip Thrust
3×12
3 rounds:
15 Leg Extension
15 Leg Press
(alternate rounds with a partner)
Calf Raise
3×20
“I was happy in the midst of dangers and inconveniences.”
~Daniel Boone
