CrossFit
For load:
Front Squat 2-2-2-2-2
(make consistent increases)
AMRAP 14:00
12 Dumbbell Box Step-up 50/35 (single db)
16 Alt-Arm Dumbbell Snatch 50/35
20 Burpee Over Dumbbell
24 Double Under
(6 step-up each leg. 8 dumbbell snatch each arm)
Finisher
Manual Leg Curl 2×12
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Competitor
5 rounds for load: (constant load)
8 Blokz Bench Press
8 Gorilla Row
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Assault Bike
3 Ring Muscle-up
Rest 7:00
AMRAP 7:00
7 Calorie Row
5 Strict Handstand Push-up
Rest 7:00
AMRAP 7:00
7 Calorie Ski Erg
7 Power Clean 135/95
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Weightlifting
Jerk
70% 2×2
75% 1×2
80% 2×1
85% 2×2
Power Clean
75% 4×3
Bench Press 8-5-5-3-3-3
Dumbbell Incline Press 12-10-8-6
Overhead Triceps Extension 12-10-8-6
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Strength & Hypertrophy
Back Squat 3×8 at 60%
3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc)
10 Dynabody Super Squat
(rest 1:30 between sets)
3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04 ecc)
10 Dynabody Hip Thrust
(rest 1:30 between sets)
Leg Press 1×50
“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”
~Sydney J. Harris
