CROSSFIT
For load:
Standing Shoulder Press 8-1-7-2-6-3-5-4
(constant load. keep rest short)
For time:
25 Weighted Sit-up 25lbs
25 Toes to Bar
With a partner for time:
300m Row
500m Row
300m Row
700m Row
300m Row
500m Row
300m Row
(alternate intervals with a partner)
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COMPETITOR
No measure:
1000m Assault Bike
500m Row
250m Ski Erg
125 Double Under
AMRAP 12:00
15 Bar Facing Burpee
15 Deadlift 225/155
15 Box Jump 24/20
No measure:
50 GHD Sit-up
50 Hip Thrust
50 Hanging Leg Raise
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WEIGHTLIFTING
Clean from blocks (BK)
70% 2×3
75% 2×3
Deficit Clean Pull
80% 2×3
90% 2×3
Hip Thrust 15-12-10-8
Leg Press 15-12-10-8
Reverse Hyper 3×15
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POWERBUILDING
Deload Week
Arnold Press
4×12 (L)
Machine Dip
2×15 (L)
Upright Row
2×15 (L)
Machine Shoulder Press
2×15 (L)
EZ Bar Front Raise
2×15 (L)
Triceps Extension
2×15 (L)
“Mistakes are the portals of discovery.”
~James Joyce
