CROSSFIT
For Load:
Back Squat 8-5-3-3-3
(make consistent increases)
AMRAP 10:00
10 Wall Ball Shot 20/14
20 Double Under
10 Pull-up
20 Double Under
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COMPETITOR
For load & reps:
Every 1:00 for 10:00
Odd – Tempo Ring Dip
Even – Tempo DB Gorilla Row (:03 ecc)
(choose reps/load prior)
For time:
2k Row
(3:00 Rest)
5 rounds:
10 GHD Sit-up
15 Hand Release Push-up
30 Double Under
For load:
10-12-14-16
Bicep Curl
Triceps Extension
(decreasing load)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
80% 3×3
Overhead Triceps Extension 12-10-8-6
Plate Raise 3×10
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POWERBUILDING
Cycle 1/Week 3
Back Squat
35% 1×10
45% 1×10
55% 1×10
60% 1X1
65% 1×1
70% 1×10
Hip Thrust
2×20 (M)
2 rounds:
20 Leg Extension (M)
20 Leg Curl (M)
80yd Walking Lunge
Weighted Sit-up
3×15 (M)
“All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.”
~Arthur Schopenhauer
