CROSSFIT
Bar Muscle-up Drills:
Glide Kip
Hips to Bar
Jumping Turnover
For total reps:
AMRAP 3:00
50 Double Under
Max Russian KBS 70/53
(rest 1:00)
AMRAP 3:00
50 Double Under
Max Wall Ball 20/14
(rest 1:00)
AMRAP 3:00
50 Double Under
Max Sit-up
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COMPETITOR
Jerk Dip + Push-Jerk
60% 1(2+2)
65% 2(2+1)
77% 3(1+1)
Bench Press
50% 1×8
55% 2×8
60% 3×8
6 rounds for time:
10 Calorie Row
15 DB Snatch 50/35 (alt. arms)
30 Double Under
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WEIGHTLIFTING
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 2×3
80% 3×2
Bench Press
5(L) 5(M) 5(MH) 5(H)
3 rounds:
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 3/ Week 3
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×1
80% 1×5
Super Squat
6(M) 4(H)
Leg Press
8(M) 8(MH) 8(H)
Hip Thrust
10(M) 10(H)
Standing Calf Raise
15(L) 10(M) 15(MH) 10(H)
Russian Twist
2×20 (M)
“Personality has power to uplift, power to depress, power to curse, and power to bless.”
~Paul P. Harris
