CROSSFIT
For load:
Power Clean 3-3-3-3-3
(make consistent increases)
5 rounds for time:
7 Hang Power Clean 135/95
14 Burpee Over the Bar
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STRONGFIT
Leg Press
4×12 (M)
Split Squat
2×8 (M) (each leg)
Hamstring Curl
3×12 (M)
Leg Extension
3×12 (M)
Standing Calf Raise
3 sets (pick reps)
For time:
1:00 Plank Hold
1000m Row
1:00 Plank Hold
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COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Top Down Alternating Arm Z-Press (total)
8 Plank Rotations (total)
Snatch Pull + Floating Power Snatch + Power Snatch
75% 3(1+1+1)
Snatch Grip Push Press + Overhead Squat (:03 ecc)
70% 1(5+1)
75% 2(2+1)
Power Clean
70% 2×3
75% 2×2
Strict Press
10(L) 8(M) 5(MH) 3(H)
(increase weight on heavy 3 from last week)
For total reps:
Every 4:00 for 24:00
200/160m Ski Erg
5 DBall Over the Shoulder 150/100
10 Handstand Push-up
30 Double Under
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WEIGHTLIFTING
Drill
Tall Jerk 3-3-3-3 (empty bar)
Push Press
80% 6 sets of 2
Moderate Intensity
Jerk Recovery 3-3-3-3
Back Squat
80% 6 sets of 2
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Back Squat
5(L) 3×5(M)
Walk Out (:10 hold)
1×1 (MH)
Leg Press
3×12 (M)
Reverse Hyper
3×15 (M)
Weighted Sit-up
3×15 (M)
“Do not wish to be anything but what you are, and try to be that perfectly.”
~Saint Francis de Sales
