CROSSFIT
For reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(choose reps prior to starting.unbroken)
3 rounds for time:
45′ DB Walking Lunge 50/35 (single DB)
30 Ball Slam 20/14
15 Burpee to 6″
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COMPETITOR
3 rounds for quality:
10 EZ Bar Pullover & Press
8 Pec Fly
6 Tempo Plate Push-up (:03 ecc)
Jerk Dip + Pause Jerk + Jerk
65% 5(1+1+1)
Power Clean
50% 1×3
60% 1×3
65% 1×2
70% 3×2
Bench Press
5-5-5-5-5
3 rounds for total reps:
AMRAP 3:00
20 Chest to Bar Pull-up
10 Box Jump Over 24/20
Max rep Wall Walk
(rest 1:00 between AMRAPs)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1 (if this a good rep. take 1 more heavier)
Power Clean
70% 4×2
Push Press
70% 2×3
80% 2×3
Ab Wheel
2 sets (choose reps)
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POWERBUILDING
Cycle 1/Week 2
2 rounds:
8 Single-Leg RDL (M)
8 Bulgarian Split Squat (M)
Pause Squat
45% 1×3
50% 1×3
55% 1×3
60% 1×3
Good morning
2×8 (M)
Machine Squat
8(L) 8(M) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH)
Weighted Plank Hold
3x:30 (M)
3x:30 (M)
“Nothing will work unless you do.”
~Maya Angelou
~Maya Angelou
