CROSSFIT
At a moderate load:
1.5 Press 5-5-5-5-5
8 rounds for time:
250m Row
10 KB Swing 53/35
10 Box Jump
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COMPETITOR
3 rounds for quality:
5 Tempo Z-Press (each arm, :05 eccentric)
10 Neutral Grip Pulldown/Pull-up
10 Pullover & Press (neutral grip)
Block Power Clean + Block Clean (BK)
60% 2+2
65% 1+2
70% 1+2
75% 1+1
Block Clean (BK)
80% 1×1
85% 1×1
90% 1×1
Bench Press
6-6-4-4-4
*follow each set with max strict C2B
For time:
100 Double Under
25 Strict HSPU
100 Double Under
25 Strict HSPU
100 Double Under
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Power Clean
70% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
Close Grip Bench Press
8(L) 8(M) 4(MH) 4(H)
3 rounds:
12 Dumbbell Lateral Raise (M)
12 Dumbbell Front Raise (M)
(alternate rounds with a partner)
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×3
Pin Squat
3(M) 3(H)
Good Morning
6(L) 6(M) 6(H)
Walking Lunge
8(0) 8(M) 8(H)
Weighted Plank Hold
2x :30 (MH)
“Those who bring sunshine into the lives of others cannot keep it from themselves.”
~James M. Barrie
~James M. Barrie
