CROSSFIT
For time:
25 Burpee
400m Run
25 Burpee
5 rounds for time:
15 Hand Release Push-up
12 DB Snatch 50/35
9 Toe to Bar
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COMPETITOR
For load:
Every 2:00 for 12:00
1 Jerk Dip + 1 Pause Jerk (:02 bottom) + 1 Jerk
(make consistent increases)
Bench Press
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
15-12-10-8
EZ Bar Curl
Triceps Push-down
(alt. rounds with a partner)
For time:
1000m Row
30 Deficit HSPU 4″/2″
1000m Row
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WEIGHTLIFTING
Drill
Tall Jerk 4×4
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Alternating Side & Front Raise
3×8 (M) (both ways)
Dumbbell Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×8
45% 1×5
50% 1×3
55% 1×8
3 rounds:
No rest between exercises.
12 Leg Extension (M)
12 Leg Press (M)
(alternate rounds with a partner)
3 rounds:
45′ Walking Lunge (0)
12 Hamstring Curl
Single-Leg Standing Calf Raise
2×15 (0)
Tempo Incline Sit-up (:04 ecc)
2×8 (0)
“To know what you know and what you do not know, that is true knowledge.”
~Confucius
