CrossFit
5 rounds for load:
3 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. increasing load)
“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
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Competitor
5 rounds for load:
3 Hang Power Clean
3 Front Squat
(rest 1:00 between rounds. increasing load)
For time:
8-1-7-2-6-3-5-4
Deadlift 275/185
Strict Handstand Push-up
With a partner for time:
10-20-30-40-50
Double Under
Hand Walk (in feet)
(alternate rounds with a partner)
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Powerbuilding
Cycle 5/Week 2
Deadlift
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Bent Dumbbell Row
8(M) 10(H) 8(MH)
(constant load for entire cycle)
Front Pulldown
6(M) 6(MH) 6(H) 12(M)
Seated Row
6(M) 6(MH) 6(H) 12(M)
Rear Delt Fly
4×12 (M)
Back Extension
15-12-10 (0)
“Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.”
~Thomas Jefferson
