CROSSFIT
2 rounds:
AMRAP 3:00
400m Run
Plank Hold (in remaining time)
(rest 1:00 between AMRAPs)
7 rounds for time:
7 Deadlift 225/155
7 Toe to Bar
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COMPETITOR
For total time:
2 rounds –
50yd Farmer Carry 70/53
200m Run
(Rest 2:00)
2 rounds –
50yd Sled Push 180/135
200m Run
12-10-8-6:
Strict Pull-up
Seated Row
(alt. rounds with partner)
5 rounds for time:
10 DB Clean 50/35
10 Box Jump Over 24/20
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WEIGHTLIFTING
Drill
Tall Jerk 4×3
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2
Pause Power Clean (:02 BK)
70% 4×3
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 8(MH)
Back Extension
2×12 (M)
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POWERBUILDING Cycle 3/Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
81% 1×2
Walk Out
110% 1×1
Reverse Hyper
2×15 (M)
Weighted Plank Hold
2x :20 (M)
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
~Winston Churchill
