CrossFit
For load:
Tempo Back Squat (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
AMRAP 12:00
50′ Walking Lunge
20 Alternating Leg Step-up
50′ Walking Lunge
20 Single-Arm Dumbbell Snatch 50/35
_______________________________
Competitor
For load:Bench Press 12-12-12-12
*follow each set with 10-15 triceps push-down
6 rounds for time:
8 Toes to Bar
10 KB Swing 53/35
12 Hand Release Push-up
3 rounds for time:
Max Handstand Hold
(rest 1:00)
Max L-Hold (hanging)
(rest 1:00)
_______________________________
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
70% 2×3
75% 2×3
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Tempo Triceps Extension (:04 ecc)
3×8 (MH)
3 rounds:
10 Plate Front Raise
10 Plate Side to Side
(alternate rounds with a partner)
_____________________________
Strength & Hypertrophy
Cycle 5/Week 1
Back Squat
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
Super Squat
8(L) 8(M) 8(MH)
Hip Thrust
2×15 (M)
Hamstring Curl
3×12 (M)
Standing Calf Raise
3×20 (M)
“There is no higher religion than human service. To work for the common good is the greatest creed.”
~Woodrow Wilson
