CROSSFIT
For load:
Bench Press 5-5-5-5
AMRAP 10:00
10 Pull-up
10 KB Swing 53/35
10 Hand Release Push-up
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COMPETITOR
For quality:
12-10-8
DB Step-Over (single DB)
Hand Release Push-up
GHD Sit-up
10 rounds for time:
5 Strict Handstand Push-up
(must break at 5 reps)
5 rounds for time:
500m Assault Bike
30 Double Under
10 Burpee to 6″
For quality:
Every 1:00 for 15:00
Min 1 – 200m Run
Min 2 – Ring Muscle-up
Min 3 – Wall Walk
(choose reps prior to start – moderate)
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 4×3
Push Press
75% 4×4
Seated Box Jump
4×3
Barbell Sit-up
10(L) 8(M) 6(H)
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85%1×1
92.5% 1×1
Walk Out
120% 1×1
40yd Walking Lunge (0)
Weighted Plank Hold
2x :20 (H)
“We don’t see things as they are, we see them as we are.”
~Anais Nin
