Friday 1/22/21

CROSSFIT
For load:
Deadlift 8-1-7-2-6-3-5-4
(constant load. keep rest short)

For time:
40-30-20
Russian Kettlebell Swing 70/44
Bar Dip
Weighted Sit-up 25lbs
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COMPETITOR
At a moderate load:
5-4-3-2-1
Tall Clean
Front Squat

For Load:
Clean (any style)
12(M) 9(MH) 6(H)
(touch & go)

For time:
50′ DB Walking Lunge 50/35
50 Box Jump 24/20
50′ DB Walking Lunge
50 Pull-up
50′ DB Walking Lunge
50 DB Power Cleans 50/35
50′ DB Walking Lunge
50 Handstand Push-up
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WEIGHTLIFTING
(deload for mock meet on 1/24/21)

Snatch
70% 3×1

Clean & Jerk
70% 3×1
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POWERBUILDING
Cycle 5/Week 4
Deadlift
70% 1×1
75% 1×1
80% 3×1

Front Pulldown
8(L) 8(M) 8(MH)

Seated Row
8(L) 8(M) 8(MH)

Rear Delt Fly
3×12 (M)

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
~Martin Luther King, Jr.