Warm up to your first percentage and score your heaviest load @ your 2 rep.
Percentages-
70-75-80-85-90-85-80-75-70
Ladder x 15
1-2-3-4-5-6-7-8..
Shoulder 2 Overhead
2-4-6-8-10-12-14..
Box Jump Overs
Increase S2OH by 1 rep and BJO by 2 reps every round.
POWERLIFTING
Week 2 Day 3
Build to a heavy 5 rep Sumo DL
Box Squat
10×3@60%
Wide Stance Good Morning
3×10@65%
Box Jump
8×8
Double DB RDL
8×8
Reverse Hypers
8×8
DB Pull Over
8×8
OLYMPIC LIFTING
Week 3 Day 3
Push Jerk Balance
5×2@70%
Split Jerk Balance
5×2@70%
Push Press /pause in dip+Push Jerk w/pause in dip+ Split Jerk w/pause in dip
8 complexes@60% of Push Press
Front Rack Zotts Press
*build to a 3 rep*
**if you cannot perform a front rack Zotts press, stack bumper to the height you would be in for the bottom positions of a front squat and complete your front rack Zotts presses from there**
Woo Flies
8×8
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 2
Build to a heavy 5 rep Shoulder Press
Barbell Row
10×3@65%
Close Grip Bench
10×3@65%
Double DB Snatch
8×8
DB Complex: Side Delt Raise+DB Front Raise
8×8
DB Reverse Flys
8×8
Banded High Pulls
8×8
OLYMPIC LIFTING
Week 3 Day 2
Build to a 3 rep front rack jerk pos jerk
Box Squat
8×3@70% of back squat
Dead Stop Jerk Drives
3@100%
2×3@100%+10#’s
2×3@100%+20#’s
1×3@100%+30#’s
Shoulder Press
8×3@70%
Double DB Bent Over Row
8×8
Turkish Get Up
5×3 each arm
**keep weight light, move well**
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
CrossFit Wig Wag 