CROSSFIT
For time:
1:00 Plank
500m Row
1:00 Plank
For time:
50 DB Snatch 50/35
25 Box Jump 24/20
30 DB Snatch
15 Box Jump
10 DB Snatch
5 Box Jump
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COMPETITOR
5 Rounds for load + reps:
Every 1:00 for 15:00
Minute 1 – 1 Snatch (load)
Minute 2 – Strict Toes to Bar (reps)
Minute 3 – Rest
Back Squat
50% 1×8
55% 1×5
60% 1×3
65% 1x Max Rep
For time:
90 Double Under
30 Calorie Row
10 Snatch 165/115
30 Calorie Row
90 Double Under
8 Rounds no measure:
:20 Assault Bike
:40 Rest
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WEIGHTLIFTING
Drill
Tall Jerk 4×4
Pause Jerk (:02 in split)
70% 4×3
Power Clean
70% 4×3
Close Grip Bench Press
4×8 (M)
Alternating Side & Front Raise
3×8 (M)
Dumbbell Overhead Triceps Extension
3×8 (M)
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POWERBUILDING
Cycle 1/Week 1 (deload week)
Back Squat
35% 1×8
45% 1×5
50%1×8
2 rounds:
No rest between exercises.
15 Leg Extension (M)
15 Leg Press (M)
(alternate rounds with a partner)
2 rounds:
45′ Walking Lunge (0)
15 Hamstring Curl
Single-Leg Standing Calf Raise
2×15 (M)
Tempo Incline Sit-up (:04 ecc)
2×8 (0)
“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.”
~Clint Eastwood
