For Time:
50/35 Ass Bike Cals
50 Dbl DB S2OH
50 Deadlifts
-100m DB Farmers Carry-
30/21 Ass Bike Cals
30 Dbl DB S2OH
30 Cleans
-100m DB Farmers Carry
10/7 Ass Bike Cals
10 Dbl DB S2OH
10 Front Rack Lunges
-100m DB Farmers Carry
Decrease weight on your barbell each round.
Row/ski:
65/45
40/27
13/9
Power Lifting
Back Squat
10@45%, 8@55%, 6@65%
Sumo Dead Lift
10×3@65%
Good Morning
3×10@65%
Empty Barbell Box Step Ups
8×8 (4 reps per leg in a set)
Banded Leg Curls
8×8
Reverse Hypers
5×10
Olympic Lifting
Power Snatch
10×3@70%
Squat Snatch
10×2@70%
Zotts Press
5×2@80%
Front Squats
8×3@70%
Build to a set of 3
Once you get to 75%, you must start completing all 3 reps and can only increase weight by 5-10lbs.
For Time:
10 Rounds
8 T2B
6 Thrusters
4 Burpees over the Bar
Time cap: 12 mins
Build to a heavy single for today.
For Time:
4 Rounds
16 Wall Balls
8 Pull Ups
4 Cleans
Time cap: 15 mins
POWERLIFTING
Close Grip Bench Press
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Barbell Row
12×3@60%
Pin Press
12×3@60%
Pull Ups
8×8
Dumbbell Lat Pullover
8×8
Dumbbell Hammer Curl
8×8
Banded Tricep Ext
8×8
OLYMPIC LIFTING
Snatch Grip DL into Pull
5×3@75% of Snatch
Zotts Press
5×3@75% (or lighter)
Jerk Balances
5×3@75%
Jerk Dip and Drives
5×3@75% of Jerk
Barbell Row
12×3@60%
Dumbbell Straight Arm Pull Over
8×8
CrossFit Wig Wag 