CROSSFIT
For load:
Back Squat 5-5-5-5-5
(last set heavier than previous week)
For total reps + calories:
AMRAP 4:00
20 Burpee Over the Rower
Max Calorie Row
(rest 2:00)
AMRAP 5:00
30 Calorie Row
Max Burpee Over the Row
(rest 2:30)
AMRAP 6:00
40 Burpee Over the Rower
Max Calorie Row
_______________________________
COMPETITOR
Practice 10:00
Glide Kip
Hips to Bar
Jumping Turnover
“19.4” (Cap12)
3 rounds for time:
10 Snatch 95/65
12 Bar Facing Burpee
(3:00 Rest)
3 rounds for time:
10 Bar Muscle-up
12 Bar Facing Burpee
For load:
12-10-8-6
Seated Row
Seated Dip
Narrow Grip EZ Curl
Narrow Grip Triceps Pushdown
(alt. movements with partner)
____________________________
WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 1×3
75% 2×2
80% 5×1
Push Press
70% 2×3
80% 3×2
Triceps Extension 15-12-10-8
Dumbbell Lateral Raise 15-12-10-8
______________________________
POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×10
45% 1×10
55% 1×10
60% 1X1
65% 1×10
Hip Thrust
2×20 (M)
2 rounds:
20 Leg Extension (M)
20 Leg Curl (M)
(alternate rounds with a partner)
60yd Walking Lunge
Weighted Sit-up
3×15 (M)
“Stretching his hand up to reach the stars, too often man forgets the flowers at his feet.”
~Jeremy Bentham
