CROSSFIT
For load:
Deadlift 8-1-7-2-6-3-5-4
(constant load. keep rest short)
For Time:
7 Power Clean 135/95
21 Pull-up
35 Wall Ball 20/14
5 Power Clean
15 Pull-up
25 Wall Ball
3 Power Clean
9 Pull-up
15 Wall Ball
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COMPETITOR
Muscle Clean (t&g) 7-5-3-1
5 rounds for load:
3 Front Squat +1 Thruster
(rest 1:00 between rounds)
For Time:
7 Power Clean 185/125
21 Chest to Bar Pull-up
35 Wall Ball 20/14
5 Power Clean
15 Chest to Bar Pull-up
25 Wall Ball
3 Power Clean
9 Chest to Bar Pull-up
15 Wall Ball
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POWERBUILDING
Cycle 5/Week 5 Test
Deadlift
35% 1×8
45% 1×5
55% 1×3, 1×1
65% 1×1
75% 1×1
85% 1×1
90% 1×1
Max
Seated Row 15-12-10-8
Reverse Hyper 2×20
“Success usually comes to those who are too busy to be looking for it.”
~Henry David Thoreau
