CROSSFIT
For load:
Deadlift 6-6-6-6
(make consistent increases)
“18.1”
AMRAP 20:00
8 Toe to Bar
10 DB Hang Clean & Jerk 50/35
14 Calorie Row
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COMPETITOR
For quality:
5-4-3-2-1
Muscle Snatch
Drop Snatch
Snatch
70% 1×2
75% 1×2
80% 1×1
85% 1×1
90% 1.2.1
“18.1”
AMRAP 20:00
8 Toe to Bar
10 DB Hang Clean & Jerk 50/35
14 Calorie Row
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POWERBUILDING
Cycle 2/Week 2
Deadlift
35% 1×8
50% 1×5
60% 1×3
65% 1×1
77.5% 1×5
Pause Deadlift (BK)
55% 1×3
2 rounds:
20 Barbell Shrug (MH)
20 Band Pull Apart
Good Morning
10(L) 8(M) 6(H)
(increase weight of final set weekly)
Leg Press
10(L) 8(M) 6(H)
(increase weight of final set weekly)
Weighted Incline Sit-up
12(L) 10(M) 8(H)
“I pay no attention whatever to anybody’s praise or blame. I simply follow my own feelings.”
~Wolfgang Amadeus Mozart
