CROSSFIT
For time:
1:30 Plank
:30 L-Sit Hold
1:30 Plank
5 rounds for time:
7 Shoulder to Overhead 135/95
7 Pull-up
7 Box Jump Over 24/20
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COMPETITOR
For load:
Every 1:00 for 8:00
1 Jerk Dip + 1 Push Jerk + 1 Jerk
(make consistent increases)
Bench Press
70% 1×2
80% 1×2
90% 1×2
85% 1×2
75% 1×2
For time:
9-7-5-3-1
Bar Muscle-up
Devil Press 50s/35s
(two dumbbells)
15-12-10-8
DB Biceps Curl
Triceps Pushdown
(alt. round with partner)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
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 4 (deload)
Back Squat
35% 1×5
45% 1×3
55% 1×1
63% 2×2
Leg Press
2×8 (M)
Reverse Hyper
2×15 (M)
Manual Hamstring Curl
2×8 (M)
Single-Leg Standing Calf Raise
2×15 (0)
Only the guy who isn’t rowing has time to rock the boat.
~Jean-Paul Sartre
