CROSSFIT
AMRAP 7:00
1-2-3-4-5-6-7-etc…
Strict Chin-up
(alt. sets with a partner)
*start over at 1 when you fail
3 rounds for time:
400m Run
21 Hand Release Push-up
14 Dumbbell Lunge 50/35
7 Snatch 95/65
2 rounds for load:
80yd Farmer Carry
80yd Farmer/Rack Carry (L/R)
80yd Farmer/Rack Carry (R/L)
80yd Rack Carry
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COMPETITOR
For load:
Weighted Pull-up 3-3-3-3-3
(only build to 85% effort)
3 rounds for time:
400m Run
30 Hand Release Push-up
20 Dumbbell Lunge 50/35
10 Snatch 135/95
2 rounds for load:
80yd Farmer Carry
80yd Farmer/Rack Carry (L/R)
80yd Farmer/Rack Carry (R/L)
80yd Rack Carry
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WEIGHTLIFTING
At a moderate load:
Tall Jerk Drill 4×4
At a moderate load:
Strict Press 5×5
At a moderate load:
Muscle Clean 4×4
At a moderate load:
Close Grip Bench Press 4×4
At a moderate load:
Dumbbell Lateral Raise 3×12
At a moderate load:
Triceps Pushdown 3×12
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POWERBUILDING
Cycle 2/Week 3
Power Clean
3(L) 3(M) 3×3 (MH)
Back Squat
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 1×1
75% 1×8
Tempo Bulgarian Split Squat (:04 ecc)
3×4 (M)
Eccentric Nordic Curl (:04)
2×8 (0)
2 rounds:
15 Leg Extension (M)
15 Leg Press (M)
Single-Leg Standing Calf Raise
3×20 (0)
Russian Twist
2×20 (M)
“There will come a time when you believe everything is finished. Yet that will be the beginning.”
~Louis L’Amour
