CROSSFIT
Weighted Plank
3x :30 Hold
AMRAP 9:00
3-6-9-12-15-etc…
Toe to Bar
Box Jump 24/20
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COMPETITOR
Bench Press
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×1
95% 1×1
100%+ 1×1
Complete 1 Round Every 2:00 for 20:00
2 Ring Muscle-up + 2 Ring Dip + 1 Muscle-down (:05 ecc)
3 Rounds:
21’s EZ Curl Bar
(alt. with partner)
21’s Triceps Push-down
(alt. with partner)
3 rounds for time:
500m Ski Erg
(rest 2:00 between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 3×1
90% 1×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
80% 3×3
Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
73% 1×1
Walk Out
100% 1×1
Nordic Curl
2 sets (pick reps)
Plank Hold
2x 1:00
“One must do the same subject over again ten times, a hundred times. In art nothing must resemble an accident, not even movement.”
~Edgar Degas
