CROSSFIT
For load:
1.5 Press 5-5-5-5-5
For time:
50 Calorie Assault Bike
50 Goblet Lunge 53/35
50 Burpee to 6″reach
_________________________
COMPETITOR
2 rounds for quality:
8 Dive Bomb Push-up
15 Band Triceps Push-down
8 Z-Press (2x DB)
Push-Press + Push Jerk + Jerk
5(1+1+1)
Bench Press
5-5-3-3-3
*follow each set with max Strict C2B
No measure:
Every 1:00 for 10:00
Ring Muscle-up
*start each minute with 20 double under
(choose reps prior to start. unbroken)
AMRAP 12:00
10 DB Overhead Squat (right arm) 50/35
5 Wall Walk
10 DB Overhead Squat (left arm) 50/35
15 Toe to Bar
__________________________
WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 2×3
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
12 Dumbbell Lateral Raise (M)
12 Dumbbell Front Raise (M)
(alternate rounds with a partner)
__________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
Walkout
90% 1×1
40yd Walking Lunge (0)
1:00 Plank Hold
“People do not decide to become extraordinary. They decide to accomplish extraordinary things.”
~Edmund Hillary
~Edmund Hillary
