CROSSFIT
For load:
Deadlift 5-5-5-5
(make consistent increases)
For time:
30-20-10
DB Snatch 50/35
Box Jump Over 24/20
DB Lunge 50/35
Sit-up
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COMPETITOR
4 rounds for quality:
200m Run
5 DB Hang Clean & Jerk
8 DB Overhead Walking Lunge
Snatch
40% 1×3
50% 1×3
60% 1×2
70% 1×2
75% 2×1
80% 2×1
85% 2×1
(start a set every minute)
For time:
2-4-6-8-10
Wall Walk
Deadlift 315/205
Double Under (x10)
10 rounds for distance:
1:00 Fast Pace
2:00 Easy Pace
(choose any machine for all 10 rds)
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POWERBUILDING
Cycle 1/Week 3
Deadlift
35% 1×5
50% 1×5
60% 1×1
70% 1×5
Rack Pull
75% 1×5
4 rounds:
20 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
(alternate rounds with a partner)
2 rounds:
80yd Sled Pull (M)
80yd Farmers Cary (M)
(alternate rounds with a partner)
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.”
~Khalil Gibran
