CROSSFIT
For load:
3-Position Clean
1(L) 1(M) 3×1(MH)
(Hip, AK, Floating)
3 rounds for time:
500M Row
12 Deadlift (bodyweight)
21 Box Jump 24/20
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COMPETITOR
For load:
3-Position Clean
1(L) 1(M) 3×1(MH)
(Hip, AK, Floating)
For load:
Power Clean (unbroken)
10(L) 10(M) 10(MH)
For time:
800m Run
30 Wall Ball 20/14
45 Pull-up
800m Run
30 Wall Ball
30 C2B Pull-up
800m Run
30 Wall Ball 20/14
15 Bar Muscle-up
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POWERBUILDING
Cycle 5/Week 3
Deadlift
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
Bent Dumbbell Row
8(M) 10(H) 8(MH)
(constant load for entire cycle)
Front Pulldown
8(M) 6(MH) 4(H)
Seated Row
8(M) 6(MH) 4(H)
Rear Delt Fly
4×12 (M)
Reverse Hyper
2×20 (M)
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer
