AMRAP x 30
400m Row
10 Burpees to a target
20 Ab Mat Sit Ups
800m Row
20 Burpees to a target
40 Ab Mat Sit Ups
Each 100m=1 rep
Bike Cals=21/18 (400m)
42/35 (800m)
Score= rounds + reps
POWERLIFTING
Week 10 Day 4
Suicide Bench
6 Close Grips Bench Press into 12 Bench Press
4 sets @ 57.5% of Shoulder Press
Barbell Row
Build to 85% and complete 3 reps
Pin Press
8×8
Banded Upright Pulls
8×8
Banded Hammer Curls
8×16
Banded Tricep Extensions
8×16
OLYMPIC LIFTING
Day 4
Snatch Pulls
5×3@80%
Front Rack Zotts Press
8×8@40%
(If you cannot perform a front rack Zotts press with a barbell use a Trainer or PVC)
Jerk Dips
5×3@80%
Jerk Balance
5×3@80%
Barbell Row
10@40%+20#’s
10@95% of 40%+20#’s
10@90% of 40%+20#’s
EMOM x 12
Mins 1&2-6 Hang Snatches
Mins 3&4-5 Hang Snatches
Mins 5&6-4 Hang Snatches
Mins 7&8-3 Hang Snatches
Mins 9&10-2 Hang Snatches
Mins 11&12-1 Hang Snatch
You are to increase weight every 2 mins. (6 jumps)
Start at a light weight and end at a heavy single for 2.
Score=heaviest successful weight
For Time:
30 Snatches
*every minute on the minute complete 3 Devil presses. (2 DBs)
This is Isabel with a twist. If you can, complete this at 135/95.
Time cap: 12 mins
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
6 Sumo Dead Lifts @ 57.5% into 12 Dead Lifts
Box Squat
Build to 80% for 3 reps
RDL
3×8@70%
Back Rack Lunge
8×8
Banded Leg Ext.
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses
Push Press+Jerk
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
10@40%+20#’s
10@95% of 40%+20#’s
10@90% of 40%+20#’s
Core:
50 GHD Sit Ups
Each Interval For Time:
0:00-5:00
2 Rounds
12 Wall Balls
9 HSPU
6 OA DB OH Lunges
5:00-15:00
4 Rounds
12 Wall Balls
9 HSPU
6 OA DB OH Lunges
15:00-20:00
2 Rounds
12 Wall Balls
9 HSPU
6 OA DB OH Lunges
CrossFit Wig Wag 