CrossFit
For load:
Power Clean 5-5-3-3-3
(make consistent increases)
“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
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Competitor
For load:
Rebounding Push Press 5-5-5-5-5
*follow each set with 1 rope climb.
3 rounds for time:
20/15 Calorie Ski Erg
20/15 Calorie Bike
20/15 Calorie Row
“20 Minutes of fun”
For load: (constant load)
Every 2:00 for 20:00
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Push Press
6 Front Squat
(don’t set the bar down until round complete)
______________________________________________
Strength & Hypertrophy
Cycle 2/Week 2
Deadlift
30% 1×5
40% 1×5
50% 1×5
65% 1×5
Pullover 8-8-8-8
(leave room to increase weight next week)
Single-Arm Row 8-8-8
(leave room to increase weight next week)
Front Pulldown (close/neutral) 4×12
(leave room to increase weight next week)
10-12-14-16
Rear Delt Fly
Face Pull
Weighted Back Extension 3×8
(leave room to increase weight next week)
“Man who waits for roast duck to fly into mouth must wait very, very long time.”
~Jules Renard
