CrossFit
For load:
Tempo Bulgarian Split Squat (:04 ecc)
8(L) 6(M) 4(H)
“Tommy Mac”
2 rounds for time:
12 Burpee
12 Thruster 115/75
12 Burpee
12 Power Snatch
12 Burpee
12 Push Jerk
12 Burpee
12 Hang Squat Clean
12 Burpee
12 Overhead Squat
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Competitor
4 rounds for load:
1 Power Snatch
2 Hang Power Snatch
3 Overhead Squat
3 rounds for time:
400m Run
50 Double Under
25 Burpee to 6″
3 rounds for time:
90′ Farmer Carry 70/50
45′ HS Walk
(rest 1:00 between rounds)
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Weightlifting
Jerk
70% 2×2
75% 1×2
80% 1×2
85% 2×2
Power Clean
70% 2×3
80% 3×2
Close Grip Bench Press 8-5-3-3-3
Tempo Triceps Extension (:04 ecc) 3×8
3 rounds:
10 Plate Front Raise
10 Plate Side to Side
(alternate rounds with a partner)
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Strength & Hypertrophy
Cycle 4 / Deload Week
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 3×3
Super Squat
3×8 (M)
Leg Curl
3×12 (M)
Leg Press
3×12 (M)
Standing Calf Raise
3×20 (M)
“Change is inevitable. Change is constant.”
~Benjamin Disraeli
