CROSSFIT
Skill Work: (10 minutes)
Kipping
Beat Swing
Hollow Hold
Strict Pull-up
5 rounds for time:
200m Run
7 Burpee Over Bar
4 Clean & Jerk 135/95
1 Rope Climb
For time:
MAX Plank Hold
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COMPETITOR
For load:
Weighted Pull-up 1-1-1-1-1
(make consistent increases)
For load:
Weighted Dip 1-1-1-1-1
(make consistent increases)
5 rounds for time:
200m Run9 Burpee Over Bar
6 Clean & Jerk 135/95
3 Rope Climb
2 rounds for total time:
MAX Plank Hold
(rest 2:00 between rounds)
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WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4
At a moderate load:
Pause Jerk (:02 in split) 4×3
Power Clean
70% 4×3
Close Bench Press
8(L) 8(M) 8(MH) 8(MH)
Strict Press
8(L) 8(M) 8(MH) 8(MH)
Dumbbell Lateral Raise
3×12 (M)
Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Super Squat
2×6 (M)
Leg Press
2×8 (M)
Hip Thrust
2×10 (M)
Standing Calf Raise
2×15 (M)
Hip-up
2 sets (pick reps)
“It is in the character of very few men to honor without envy a friend who has prospered.”
~Aeschylus
