CROSSFIT
2 rounds for time:
400m Run
(rest 1:30 between rounds)
“DT”
5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105
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COMPETITOR
4 rounds for time:
400m Run
5 Wall Walk
10 KB Swing 70/53
Bench Press
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Single-Arm Dumbbell Press
10(L) 10(M) 10(MH)
8-10-12-14 (decreasing load)
Dumbbell Biceps Curl
Dumbbell Triceps Kickback
5,000/4,000m Row as follows…
1:00 Max effort
1:00 Easy pace
:30 Max effort
:30 Easy pace
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WEIGHTLIFTING (deload for meet/testing)
Rest or:
Power Snatch
70% 4×2
Power Clean & Push Press
70% 4×2
Snatch Pull
90% 3×3
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POWERBUILDING
Cycle 4/Week 3 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
80% 1×1
87% 1×1
92% 1×1
87% 1×3
Leg Press
3×6 (M)
Nordic Curl
2 sets (choose reps)
Russian Twist
2×20 (M)
“Within our dreams and aspirations we find our opportunities.”
~Sugar Ray Leonard
