CROSSFIT
For load:
Power Snatch 3-3-3-3-3
(make consistent increases)
For time:
9-12-15-12-9
Pull-up
Deadlift 225/155
Burpee Over the Bar
_______________________________
STRONGFIT
Back Squat
8(L) 8(M) 8(MH) 8(H)
2 rounds:
No rest between exercises.
12 Hamstring Curl
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Leg Extension
8 Machine Squat
(alternate rounds with a partner)
Single-Leg Standing Calf Raise
2 sets (pick reps)
Russian Twist
2 sets (pick reps)
_______________________________
COMPETITOR
3 rounds for quality:
200m Ski Erg
12 Bird Dog Knees to Elbows
8 Ring Dip
Snatch Pull + Floating Power Snatch + Power Snatch
70% 2(2+1+1)
75% 2(1+1+1)
Snatch Grip Push Press + Snatch Balance
70% 3(3+1)
75% 2(2+1)
Clean Pull + Floating Power Clean + Power Clean
70% 2(2+1+1)
75% 2(1+1+1)
Strict Press
3-3-2-2-2
Every 1:00 for 20:00
Minute 1 – Calories Assault Bike
Minute 2 – Wall Ball 20/14
_____________________________
WEIGHTLIFTING
Push Press
85% 5 sets of 5
Back Squat
85% 5 sets of 5
_____________________________
POWERBUILDING
Cycle 3/Week 2 (peaking)
Testing Next Week!
Back Squat
6(L) 4(M) 1(MH) 2(H)
Walk Out (:10 hold)
1×1 (H)
Reverse Hyper
2×20 (MH)
Weighted Sit-up
2×20 (MH)
“When one loves one’s Art no service seems too hard.”
~O. Henry
