CROSSFIT
For time:
1 Mile Run
5 rounds for time:
1 Rope Climb
10 Parallette Pass Through
30 Double Under
200m Run
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COMPETITOR
Snatch
40% 1×5
50% 1×4
60% 1×3
65% 1×3
70% 1×3
(start a set every 2:00)
AMRAP 5:00
21 Double Under
7 Ring Dip
(2:00 Rest)
AMRAP 5:00
21 Double Under
7 Strict Pull-up
For time:
3x 20yd Sled Push Shuttle (each) 180/135
2x 40yd Sled Push Shuttle (each)
1x 80yd Sled Push Shuttle (each)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Bench Press
5(L) 5(M) 5(MH) 5(H)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
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POWEBUILDING
Cycle 4/Week 1 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
70% 1×1
77% 1×1
82% 1×1
77% 1×3
Leg Press
6(M) 6(MH) 6(H)
Hip Thrust
8(M) 8(MH) 8(H)
Nordic Curl
3 sets (pick reps)
Russian Twist
2×20 (M)
“There is nothing more difficult to take in hand, more perilous to conduct, or more uncertain in its success, than to take the lead in the introduction of a new order of things.”
~Niccolo Machiavelli
