M1 – Powerlifting – 4 of 7

Max Power Lifting Leave a Comment

Dynamic effort lower body (squat, dead lift)

Chain Box Squat 8-10×2/50%

Band Sumo Deadlifts (Toch & Go) 8-10×2/50%

1. Reverse Hyper-Extensions 4×12-15
2. Weighted Plank 4×30-45sec
3. Weighted Bench Body Hold 4×30-45sec
4. Standing Weighted Oblique Dip 4×10-15ea
5. Supine Ring Rows 5xAMAP (>50reps)

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MaxM1 – Powerlifting – 4 of 7

M1 – Weightlifting – 5 of 6

Max Olympic Weightlifting Leave a Comment

Snatch: 3-2 4×2 85%
CJ: 3-2 4×2 90%
Back Squat or RDL: MTR
Snatch – 3-2 3×1 MTR
Clean & Jerk: 3-2- 1×2 MTR -20kilos
Clean & Jerk: 1×1 MTR -10 kilos
Clean & Jerk: 3-4×1 MTR
Clean & Jerk: 1×2 MTR -10 kilos
Clean & Jerk: 1×1 MTR -5 kilos
Clean & Jerk: 2-4×1 MTR +5 kilos
Clean & Jerk: 1×2 MTR -20 kilos
Clean & Jerk: 1×2 MTR -10 kilos
Clean & Jerk: 3-4×1 MTR +5 or 7.5 kilos
Front Squat – 3×1 MTR
Front Squat – 2×2 MTR -15 kilos,

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MaxM1 – Weightlifting – 5 of 6

M1 – OPEN-Season – 5 of 8

Max CrossFit Games Leave a Comment

AM
In 30min, 5 rounds of:
2 min of AMCAP Row
2 min of AMRAP “Strict Mary”
5 Strict HSPU
10 Pistols
15 Strict Pull Ups
2 min Rest

PM
Snatch High Pull w/ Feet In-Out-In 3/35% 3/45% 3/55% 3/65%

Low Clean Pull 3/45% 3/55% 3/65% 3/75%

5 Rounds
30m 2 KB Farmer Carry with Sled (32/24kg w/
6 medicine-bag cleans & Jerk 90/70# bag
9 ring dips

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MaxM1 – OPEN-Season – 5 of 8

M1 – Powerlifting – 4 of 7

Max Power Lifting Leave a Comment

Dynamic effort upper body

Chain Bench Press 10×3/50%

1. Chin Ups 5xAMAP (>50reps)
2. Dips 5xAMAP (>50reps)
3. Supine Ring Rows 5xAMAP (>50reps)
4. BB Skull Crusher 5xAMAP (>50reps)
5. Bent Over Rear Delts 5xAMAP (>50reps)

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MaxM1 – Powerlifting – 4 of 7

M1 – Weightlifting – 5 of 6

Max Olympic Weightlifting Leave a Comment

Back Squat: 3-2 4×2 Monday CJ MTR + 20 kilos
Power Snatch: 3-2 4×1 MTR
Power Clean and Push Jerk: 3-2- 4×1 MTR
Romanian Deadlift: 4×3 Mon CJ MTR + 20 kilos
Snatch: 3-2 4×2 80%
CJ: 3-2 4×2 80%
Snatch Pulls: 4×3 +10 kilos over Snatches

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MaxM1 – Weightlifting – 5 of 6

M1 – OPEN-Season – 5 of 8

Max CrossFit Games 1 Comment

AM
In 12min:
Push Jerk -MTR- 3/35% EMOM for 10min of 10×2/60%

3min Rest

In 13min Complete:
2k Row
AMRAP of Wall-Balls

PM
Muscle Snatch -MTR- 3-2-1-1-1
Deficit Power Snatch -MTR- 3-2-1-1-1
Heaving Snatch Balance -MTR- 1-1-1-1-1

5 Rounds of:
10 Box Jumps, 30″/24″
5 Push Jerk 185#/130#
**15min Cap**

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MaxM1 – OPEN-Season – 5 of 8