Tuesday 7/13/21

CROSSFIT
For max time:
L-Sit Hold
(1:00 Rest)
Plank

AMRAP 15:00
60 Double Under
30 KB Swing 53/35
15 Burpee
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COMPETITOR
Bench Press
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
95% 1×1

5 rounds:
10 Alternating Arm Dummbbell Curl
10 Machine Dip
(alt. rounds with partner)

For reps:
Every 1:00 for 10:00
1 Hips to Ring + 1 Ring Muscle-up
(choose reps prior to starting)

For time:
21-15-9
Burpee to 6″
Toe to Bar
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

Power Clean
75% 4×3

Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)

Dumbbell Lateral Raise
3×12 (M)

Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle 2/Week 3
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
73% 1×5

Walk Out
100% 1×1

Leg Press
8(M) 8(MH) 8(H)

Reverse Hyper
2×20 (MH)

Manual Hamstring Curl
2×12 (M)

Weighted Plank Hold
2x :30 (H)

“Success usually comes to those who are too busy to be looking for it.”
~Henry David Thoreau