AMRAP x 3
3 Power Cleans
6 Push Ups
9 Air Squats
-1 min rest after each AMRAP
We will continue this format (AMRAP+rest) until you reach 20 rounds or time runs out.
You must complete a full round in order for it to count. After each rest you start back at the power cleans.
Time cap: 32 mins(8 rounds)
Score=time you finish 20 rounds
POWERLIFTING
Week 6 Day 1
DELOAD WEEK
Back Squat
10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%
Dumbbell Shoulder Press Superset
3 sets
8 on the left
8 on the right
8 with both arms
**keep the dumbbells relatively light and with the non-working arm keep the DB overhead**
GHD Back Extension
8×8
Dumbbell Side Delt Raises
8×8
Finisher: 3 Rounds
50 Russian KB Swings
Into
15 Goblet Squats with 3 sec. tempo
**keep the swings unbroken**
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OH Squats+3 Snatch Drops
Barski Snatch (3 High Hang Snatches)
1@40%
1@45%
2@50%
2@55%
4@60%
3@65%
High Hang Snatch Singles
4@70%
3@75%
2@80%
2@85%
Back Squat
12×3@60%
Core:
3 Rounds
10 Weighted Sit Ups
20 Russian Twists
Build to a 3 rep.
For Time:
27-21-15-9
Burpee Box Jumps
DB OH Squat
time cap: 15 mins
Happy New Year!
For Time:
22 Rounds
3 Hang Snatches
6 Overhead Squats
5 Pull Ups
Pick a light weight and hold on!
POWERLIFTING
Week 5 Day 4
Build to a 3 rep Dead Lift
Front Squat
10×3@65%
Back Rack Lunge
10×3@65% (each leg)
Rack Pulls
8×8@45%
Banded Leg Ext
8×8
Reverse Hypers
3×10-15
CrossFit Wig Wag 