CrossFit
For time:
100m Walking Lunge
800m Run
100m Walking lunge
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Competitor
5 rounds for time:
21/15 Calorie Assault Bike
3 Snatch (80%)
(rest 1:00 between rounds)
For time:
20 Dball Over Shoulder 150/100
40 Single-Arm Devil Press 50/35
60 Toes to Bar
(alternate arms on Devil Press)
3 rounds for time: (slowest is score)
90′ Handstand Walk
(rest 2:00 between rounds)
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Weightlifting
Jerk
70% 1×3
75% 1×2
80% 1×2
85% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press 5-5-5-5-5
Tempo Triceps Extension (:04 ecc) 8-8-8-8
3 rounds:
10 Plate Front Raise
10 Plate Side to Side
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Week 3
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 1×3
Super Squat
5(M) 10(H)
Leg Curl
12(L) 10(M) 8(H)
Leg Press
10(M) 15(H)
Standing Calf Raise
3×20 (M)
“Failure is the key to success; each mistake teaches us something.”
~Morihei Ueshiba
