CROSSFIT
“Tabata Barbell”
For total reps:
8 Rounds:
:20 Power Clean 95/65
:10 Rest
(1:00 Rest)
8 Rounds:
:20 Front Squat 95/65
:10 Rest
(1:00 Rest)
8 Rounds:
:20 Shoulder to Overhead 95/65
:10 Rest
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COMPETITOR
For load:
Every 1:00 for 10:00
2 Jerk Dip + 1 Jerk
(make consistent increases)
Bench Press
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
AMRAP 7:00
7 Handstand Push-up
21 Double Under
(3:00 Rest)
AMRAP 7:00
7 C2B Pull-up
21 Double Under
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WEIGHTLIFTING
Pause Jerk (:02 in split)
70% 3×3
Jerk
75% 2×2
80% 3×1
Power Clean
70% 1×3
75% 2×2
80% 3×1
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Front Plate Raise
3×12 (M)
Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle 1/Week 3
Back Squat
35% 1×8
45% 1×5
50% 1×3
55% 1×1
60% 1×8
3 rounds:
No rest between exercises.
12 Leg Extension (M)
12 Leg Press (M)
(alternate rounds with a partner)
4 rounds:
45′ Walking Lunge (0)
12 Hamstring Curl
Single-Leg Standing Calf Raise
2×20 (0)
Tempo Incline Sit-up (:04 ecc)
2×8 (M)
“Never give up, for that is just the place and time that the tide will turn.”
~Harriet Beecher Stowe
