CROSSFIT
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
For time:
150 Double Under
100 Hand Release Push-up
50 Steps DB Overhead Walking Lunge 50/35 (Single DB)
__________________________
COMPETITOR
4 rounds for quality:
5 Snatch Push Press
5 Heaving Drop Snatch
5 Snatch Pull
5 Muscle Snatch
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
(rest 1-2 minutes between sets)
AMRAP 5:00
10 Thruster 95/65
10 Bar-Facing Burpee
10 Power Clean 95/65
10 Bar-Facing Burpee
10 Hang Power Snatch 95/65
10 Bar Facing Burpee
5 rounds for total reps:
3:00 Calorie Row
1:00 Bar Muscle-up
1:00 Rest
_________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
3 rounds:
12 Seated Row (M)
20 Band Pull Apart
Leg Press
8(L) 8(M) 8(M)
Incline Sit-up
3×8 (0)
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston Churchill
