CROSSFIT
2 rounds for time: (slowest is score)
500m Row
(rest 1:30 between rounds)
For time:
21-15-9
Double Under
Weighted Sit-up 25lbs
Double Under
Alt-Arm DB Snatch 50/35
Double Under
Burpee
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COMPETITOR
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Arnold Press
12(L) 12(M) 12(MH)
10-12-14-16 (decreasing load)
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
3 rounds for total reps:
1:00 Calorie Assault Bike
1:00 Clean & Jerk 135/95
1:00 Ring Dip1:00 Rest
No measure:
100yd KB Rack Carry (2x 53/35)
100yd KB Farmer Carry (2x 53/35)
100yd KB OH Carry (2x 53/35)
100yd KB Farmer Carry (2x 53/35)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 1×3
75% 1×3
80% 2×3
Bench Press
5(L) 5(M) 5(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 2 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
82% 1×1
87% 1×1
82% 1×3
Leg Press
6(M) 6(H)
Hip Thrust
8(M) 8(H)
Nordic Curl
2 sets (pick reps)
Russian Twist
2×20 (M)
“Joy is the simplest form of gratitude.”
~Karl Barth
