CROSSFIT
Skill Work: (10 min)
Beat Swings
Shoulder Circles
Butterfly Circles
“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
________________________________
COMPETITOR
Jerk Balance (movement drill) 3-3-3-3-3
Push Jerk
65% 4×4
Bench Press
50% 2×8
55% 2×8
60% 2×8
For Time:
1000m Row
30 Strict Handstand Push-up
1000m Run
30 Kipping Handstand Push-up
1000m Row
_______________________________
WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4
Pause Jerk (:02 in split)
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 2×3
75% 3×2
Close Bench Press
8(L) 8(M) 8(MH) 8(H)
Strict Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Lateral Raise
3×12 (M)
Triceps Extension
3×12 (M)
___________________________
POWERBUILDING
Cycle 3/ Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×5
Super Squat
6(M) 5(H)
Leg Press
8(M) 8(MH) 8(H)
Hip Thrust
10(M) 10(H)
Standing Calf Raise
10(L) 10(M) 10(MH) 10(H)
Russian Twist
2×15 (M)
“Courage is grace under pressure.”
~Ernest Hemingway
