CROSSFIT
For load:
Bench Press 2-2-2-2-2
(make consistent increases)
For time:
21-15-9
Power Clean 115/85
Calorie Row
-then-
45 Burpee Over the Bar
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COMPETITOR
3 rounds for quality:
500m Ski Erg
30 Russian KB Swing
10 Pistol Squat (alt. legs)
Front Squat
70% 1×4
80% 1×3
90% 1×2
For time:
45 Wall Ball 20/14
30 Toes to Bar
15 Burpee Box Jump Over 30/24
30 Wall Ball
20 T2B
10 Burpee Box Jump Over
15 Wall Ball
10 T2B
5 Burpee Box Jump Over
No measure:
50 Step-up
75 GHD Sit-up
100′ Handstand Walk
*partition anyhow.
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WEIGHTLIFTING
At a moderate load:
Push Press 4×4
(focus on smooth and fast. not load)
At a moderate load:
Power Clean 3-3-3-3
(make consistent increases)
At a moderate load:
Pause Strict Press (:02 at top) 4×4
(focus on control. not load)
At a moderate load:
Bulldog 8-8-8
(focus on smooth and fast. not load)
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
Leg Press
8(L) 8(M) 8(M)
40yd Walking Lunge
1:00 Plank Hold
“Meanings are not determined by situations, but we determine ourselves by the meanings we give to situations.”
~Alfred Adler
