CROSSFIT
5 rounds for load:
3 Weighted/Strict Pull-up
3 Weighted/Strict Dip
(rest as needed between rounds)
AMRAP 7:00
7 Pull-up
7 Deadlift 225/155
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COMPETITOR
3 rounds at moderate load:
12 Steps DB Lunges
6 Single-Leg DB RDL (each leg)
6 Single-Arm DB Press (each arm)
(alt. rounds with partner)
5 rounds:
1 Thruster + 1 Push Press
(build to 75% of Push Press)
3 rounds:
10-15 Band Side Walks (each)
10-15 Band Internal Rotations (each)
10-15 Band External Rotations (each)
For time:
30-20-10
Wall Ball 30/20
Handstand Push-up
Pull-up
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WEIGHTLIFTING
Drill (minimal weight)
Tall Jerk 4×3
Jerk from back
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
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 3
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×5
Walk Out
115% 1×1
Pause Back Squat
65% 1×3
Good Morning
8(L) 6(M) 4(H)
*increase weight of last set weekly.
Bulgarian Split Squat
2×8 (M)
Hamstring Curl
3×12 (H)
Weighted Plank Hold
3x :20 (H)
“He doesn’t know the meaning of the word fear, but then again he doesn’t know the meaning of most words.”
~Bobby Bowden
