CROSSFIT
For load:
Back Squat 8-5-3-1-1-1
(make consistent increases)
“Grettel”
10 rounds for time:
3 Clean & Jerk 135/95
3 Burpee Over the Bar
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COMPETITOR
For total reps:
Every 1:00 for 12:00
Even: Tempo Ring Pull-up (:03 ecc)
Odd: Tempo Ring Dip (:03 ecc)
(choose reps prior to start. unbroken)
AMRAP 20:00
400m Run
Max C2B Pull-up (unbroken)
400m Run
Max Strict HSPU (unbroken)
3 rounds for load:
Bicep Curls (21’s)
Tricep Extensions (21’s)
(alternate rounds with a partner)
(bottom half, top half, full)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
70% 2×2
75% 1×2
80% 3×2
Push Press
75% 2×3
85% 3×2
Overhead Triceps Extension 12-10-8-6
Plate Raise 3×10
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POWERBUILDING
Cycle 1/Week 4 (deload)
Power Clean
4×3 (M)
Back Squat
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
Bulgarian Split Squat
2×8 (0)
Eccentric Nordic Curl (:04)
2×3 (0)
Standing Calf Raise
2×30 (0)
“With the new day comes new strength and new thoughts.”
~Eleanor Roosevelt
