CROSSFIT
For load:
Bench Press 8-8-8-8
(make consistent increases)
For time:
30 Shoulder to Overhead 95/65
30 Burpee Over the Bar
30 Parallette Passthrough
30 Ball Slam 20/14
30 Hand Release Push-up
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COMPETITOR
4 rounds for quality:
3 Strict Parallette/Deficit HSPU
4 Pistol Squat (one leg each round)
5 Triple Under
Push Press + Pause Jerk + Jerk
Build to a Heavy Set: 1 + 1 + 1
Front Squat
60% 1×5
70% 1×4
80% 2×3
For time:
30 DB Thruster 50/35
50/35 Calorie Assault Bike
150 Double Under
For Distance:
1:30 Handstand Walk
3:00 Ski Erg
1:30 Handstand Walk
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Jerk Dip
100% 3×3
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×5
Walk Out
90% 1×1
Pause Back Squat
55% 1×3
Good Morning
8(L) 8(M) 8(MH)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
10 Tempo Leg Curl (:04 ecc)
8 Steps Barbell Walking Lunge (each leg)
(alternate rounds with a partner)
Weighted Plank Hold
2x :30 (MH)
“Once a woman has forgiven her man, she must not reheat his sins for breakfast.”
~Marlene Dietrich
