CROSSFIT
For load:
Back Squat 8-1-7-2-6-3-5-4
(constant load. keep rest short)
“Isa-Ball”
AMRAP 12:00
3 Power Snatch 95/65
15 Wall Ball Shot 20/14
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COMPETITOR
No measure:
6-5-4-3-2-1
Ring Dip
Ring Pull-up
2 rounds:
1-2-3-4-5-6-7-etc…
Ring Muscle-up (unbroken)
(rest 1:00 between sets)
*when you fail a set, start back at 1
5 rounds for time:
12 DB Step-up 50/35 (alt. leg)
10 Handstand Push-up
8 Chest to Bar Pull-up
4 rounds:
10 Pullover
10 Seated Row
(alt. with partner)
10 Pec Deck
10 Chest Press
(alt. with partner)
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×3
75% 2×3
Pause Power Clean (:02 in catch)
70% 2×3
75% 2×3
Push Press (from back)
70% 4×4
Triceps Extension 15-12-10-8
Dumbbell Lateral Raise 15-12-10-8
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POWERBUILDING
Deload Week
Leg Press
2×15 (L)
Hip Thrust
2×15 (L)
Leg Extension
2×15 (L)
Leg Curl
2×15 (L)
Standing Calf Raise
2X25 (L)
Walking Lunge
1x 40yd
“I have discovered in life that there are ways of getting almost anywhere you want to go, if you really want to go.”
~Langston Hughes
