CROSSFIT
For load:
Front Squat 3-3-3-3-3
2 rounds for time:
1000m Row
15 Pull-up
30 DB Snatch 50/35
15 Pull-up
20 Box Step-Over 24/20
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STRONGFIT
Cycle 1/Week 4 (peak)
Back Squat
5(L) 5(M) 3(MH) 3(H)
*follow each set with 8 band good morning.
2 rounds:
10 Bulgarian Split Squat (M)
10 Single Leg RDL (M)
(alternate rounds with a partner)
Single Leg Calf Raise
3×15 (M)
45-30-15
Russian Kettlebell Swing (M)
Sit-up
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COMPETITOR
3 rounds for quality:
8 Single-Arm Z-Press (M) (each arm)
12 Renegade Row (M) (alt. arms)
Power Snatch
2 Waves:
50% 1×5
60% 1×3
70% 1×1
Power Clean
2 waves:
50% 1×5
60% 1×3
70% 1×1
For time:
2000m Assault Bike
30 Toes to Bar
50 DB Snatch 70/50
30 T2B
20 Burpee Box Jump Over 30/24
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
2 waves:
70% 1×2
75% 1×2
80% 1×2
Push Press
80% 3×3
Dumbbell Incline Press
10(L) 8(M) 6(MH) 4(H)
Alt Lateral Raise & Front Raise
3×8 (M) (each way)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
Walk Out
100% 1×1
40yd Walking Lunge (0)
Weighted Plank Hold
3x :20 (H)
“Do not wait to strike till the iron is hot; but make it hot by striking.”
~William Butler Yeats
~William Butler Yeats
