CROSSFIT
For time:
:30 L-Sit
2:00 Plank
:30 L-Sit
AMRAP 14:00
12 Alt Leg Goblet Lunge 53/35 (single kb)
24 Sit-up
12 Calorie Row
______________________
COMPETITOR
For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)
Bench Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
(:04 eccentric on the last 3 sets)
3 rounds for time:
21 Pull-up
14 Box Jump Over 24/20
7 Push-press 185/125
4 rounds:
10 EZ Bar Curl
10 EZ Bar Skull Crusher
(alt. rounds with partner)
______________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
Power Clean
75% 4×2
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Front Plate Raise
3×12 (M)
Triceps Extesnion
3×12 (M)
_________________________
POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×5
45% 1×5
55% 1×5
67% 1×5
Walk Out
90% 1×1
Leg Press
8(M) 8(MH) 8(H)
Reverse Hyper
2×20 (MH)
Manual Hamstring Curl
2×12 (M)
Single-Leg Standing Calf Raise
2×20 (0)
Weighted Plank Hold
2x :30 (M)
“People who know little are usually great talkers, while men who know much say little.”
~Jean-Jacques Rousseau
