CROSSFIT
Reverse Lunge
6(L) 6(M) 6(MH)
For time:
5 Wall Ball Shot 20/14
10 Burpee Box Jump Over
10 Wall Ball Shot
10 Burpee Box Jump Over
15 Wall Ball Shot
10 Burpee Box Jump Over
20 Wall Ball Shot
10 Burpee Box Jump Over
25 Wall Ball Shot
10 Burpee Box Jump Over
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STRONGFIT
Cycle 6/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
Single-Leg RDL
3×8 (M)
Reverse Lunge (each leg)
3×6 (M)
3 rounds:
:30 Wall Sit
:30 Plank Hold
:30 Standing Calf Raise
:30 Rest
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COMPETITOR
3 rounds for quality:
15 Ring Row
12 Double DB Sumo Snatch
10 Windshield Wiper
:20 L-Hang Hold
Clean
Every 1:00 for 12:00
82.5% 3×1
85% 3×1
87.5% 3×1
90% 3×1
If no misses and you feel good, then:
1-3 more reps between 90-95% (rest as needed)
Clean Deadlift (:03 concentric/:03 eccentric)
100% 3×3
Rack Jerk + Pause Split Jerk (:02 in dip/:02 in split)
62.5% 4(1+1)
Jerk
Every 1:00 for 12:00
82.5% 3×1
85% 3×1
87.5% 3×1
90% 3×1
If no misses and you feel good, then:
1-3 more reps between 90-95% (rest as needed)
For time:
60/40 Calore Ski
40 Toes to Bar
20 Clean & Jerk 135/95
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WEIGHTLIFTING
Building to Openers this Saturday
Jerk
70% 2×2
75% 1×1
80% 5×1
Power Clean
70% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×1
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
3×8 (M)
Reverse Lunge (each leg)
2×6 (M)
2 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Nordic Curl
2 sets (pick reps)
Side Plank Hold
2x :30 (each side)
“Nothing succeeds like success.”
~Alexandre Dumas
