Each Round for Reps:
AMRAP x 10
1600m Row
Max DB OAA Hang Snatches
-rest 1min-
AMRAP x 8
1200m Row
Max DB OHS
-rest 1min-
AMRAP x 6
800m Row
Max DB OAA Snatches
-rest 1 min-
AMRAP x 4
400m Row
Max DB OAA Squat Snatches
Bike Cals:
1600:
100/80
1200:
80/60
800:
50/40
400:
20/15
POWERLIFTING
Week 2 Day 1
Build to a heavy 5 rep Front Squat
Barbell Floor Press
10×3@65% of Bench
Back Rack Lunge
3×10 each leg
Dumbbell Chest Flys
8×8
Banded Leg Extension
8×8
Rolling DB Tricep Extension
8×8
Box Step Ups (body weight)
5×20 (20 total)
OLYMPIC LIFTING
Week 3 Day 1
Empty Barbell Split Jerk Balance
3×3
Build to a heavy complex of:
Dip w/pause for 3 sec into jerk w/3 sec overhead holdx2
Deload bar to 5@65%, 3@70%, 2@75%, 2@80%
3×10 Woo Flies
Every 2:00 x 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks
These movements do not have to be done unbroken. They just have to be done within the 2 mins.
Load should be 65-75% of 1RM Power Clean
For Time:
5 Rounds
10 T2B
5 Burpee Pull Ups
3 Rounds of Macho Man
1 Rd of Macho Man (185/125)-
3 Power Cleans
3 Front Squats
3 Push Jerks
EMOM x 12
Odd: 20 Dbl DB/KB Front Squats
Even: 20 Back Rack Lunges
Lunges are done with a barbell. Keep your weight light.
This is just a primer for the metcon.
For Time:
6 Rounds
12 Thrusters
12 HSPU
time cap: 15 mins
POWERLIFTING
Week 1 Day 4
Build to a 5 rep seated Pin Press
Reverse Grip Barbell Row
12×3@60%
Incline Bench Press
12×3@60%
*if you don’t have an incline # go a little under 60% of your bench*
KB High Hang High Pulls
8×8
DB Arnold Press
8×8
Barbell Shrug
8×8@40% of DL
OLYMPIC LIFTING
Week 1 Day 4
Build to a heavy Jerk
Dumbbell front raises
8×8
Dumbbell side Delt raises
8×8
Dumbbell reverse raises
8×8
Scap angels
3×10
CrossFit Wig Wag 