Increase weight with each set
For Time:
300m Run
10 Clusters
20 Pistols
9 Clusters
200m Run
8 Clusters
15 Pistols
7 Clusters
100m Run
6 Clusters
10 Pistols
5 Clusters
Time cap: 15 mins
Barbell weight should be light and fast.
POWERLIFTING
Day 4
Barbell Row
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Close Grip Bench Press
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Reverse Grip Barbell Row
8×3@70%
Double Dumbbell Shoulder Press
8×8
Barbell Curl
8×8
Dumbbell Tricep Ext
8×8
Olympic Lifting
Dynamic Warm Up
8 Walking Lunges+8 Side Lunges+8 Worlds Greatest+8 Inch Worms+8 Pike Pos. Push Ups
10 min. Assault Bike ride at a casual pace
Barbell Warm Up
5 Boot Strap Squats+5 RDL’s+5 DL’s+5 Barbell Rows+5 Muscle Snatches+5 Muscle Cleans+5 Shoulder Press+5 Push Presses+5 Front Squats
Snatch Complex
1 Power Snatch+1 Hang Squat Snatch
5@70%
Clean Complex
1 Power Clean+1 Hang Squat Clean+1 Jerk
5@70%
Single Arm DB Row
8×8
Woo Flies
8×8
Happy Birthday DIC!
Build to a 3 rep. Consecutive.
For Time:
7 Rounds
7 T2B
8 Wall Balls
33 DUs
Time cap: 15 mins
POWERLIFTING
Day 3
Dead Lift
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Shoulder Press
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Back Squat
8×3@70%
RDL
8×3@70%
Body weight split squats
8×8 (4reps/leg for a set)
Reverse Hypers
5×10
Day 3
Olympic Lifting
3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses
Jerk
10×3@70%
Dead Stop Jerk Drives
3×3@70%
Push Press
3×3@70%
Jerk Balance
3×3@70%
Sumo Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
For Time:
1 mile Run
25 Burpees to a target
25 Rower Cals
25 Burpee Box Jumps
1 mile Run
Time cap: 35 mins
Bike Cals:17
CrossFit Wig Wag 