CROSSFIT
For time:
2000m Row
5 rounds for total reps:
AMRAP 3:00
5 Box Jump Over 24/20
7 Ball Slam 20/14
9 Push-up (hand release)
(rest 1:00 between AMRAPs)
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COMPETITOR
For load & reps:
Every 3:00 For 15:00
5 Strict Press
Max Rep Strict Pull-up
Bench Press
50% 1×8
60% 1×5
70% 3×3
For time:
50 Burpee to 6″
40 Weighted Sit-up
30 Strict Handstand Push-up
20 Power Clean 155/105
10 Thruster 155/105
5 rounds for time: (slowest is score)
20 Calorie Assault Bike
(rest 2:00 between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 4×1
Power Clean
75% 4×3
Bench Press
5(L) 5(M) 5(MH) 5(H)
(increase weight from last week on final set)
3 rounds:
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight from last week on final set)
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Leg Press
2×8 (M)
Hip Thrust
2×12 (M)
Nordic Curl
2 sets (pick reps)
Russian Twist
2×15 (M)
“Never stay up on the barren heights of cleverness, but come down into the green valleys of silliness.”
~Ludwig Wittgenstein
