CROSSFIT
At a moderate load:
Deadlift 10-10-10
(make consistent increases)
“17.5”
10 rounds for time:
9 Thruster 95/65
35 Double Under
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COMPETITOR
4 rounds for quality:
8 Double DB OH Lunge
6 Triple Under
4 Devil Press
Snatch
70% 2×2
75% 2×1
80% 3×1
“17.5”
10 rounds for time:
9 Thruster 95/65
35 Double Under
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POWERBUILDING
Cycle 2/Week 1
Deadlift
35% 1×8
50% 1×5
60% 1×3
65% 1×1
72.5% 1×5
Pause Deadlift (BK)
50% 1×3
2 rounds:
15 Barbell Shrug (MH)
20 Band Pull Apart
Good Morning
10(L) 8(M) 6(H)
(increase weight of final set weekly)
Leg Press
12(L) 10(M) 8(MH)
Weighted Incline Sit-up
12(L) 10(M) 8(H)
“You can’t help getting older, but you don’t have to get old.”
~George Burns
