CROSSFIT
2 rounds for time:
1:00 Plank
:30 L-Sit Hold
AMRAP 8:00
8 Wall Ball 20/14
8 Pull-up
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COMPETITOR
Bench Press
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
5 rounds:
8 Cross Body Hammer Curl
8 Overhead Triceps Extension
(alternate rounds with partner)
5 rounds for time:
9 Calorie Row
6 Burpee
3 Ring Muscle-up
Weighted Plank Hold
3x :30 (M)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Power Clean
75% 4×2
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
3×12 (M)
Triceps Extesnion
3×12 (M)
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
70% 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 (M)
“Style is a simple way of saying complicated things.”
~Jean Cocteau
