CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H)
“Air Force”
For time:
20 Thruster 95/65
20 Sumo DL High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpee every 1:00
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COMPETITOR
Clean
2(L) 2(M) 2(MH) 2(H)
Clean Pull
100% 2×3
105% 3×2
Back Squat
60% 1×5
65% 1×5
70% 2×5
5 rounds:
AMRAP 3:00
3 DB Thruster 50/35
5 Calorie Assault Bike
7 Toe to Bar
(rest 1:00 between AMRAPs)
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POWERBUILDING
Cycle 1/Week 1
Deadlift
30% 1×5
40% 1×5
50% 1×5
Rack Pull
70% 1×5
Deadlift Static Hold (1″ off ground)
1x :08 (L)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.
Reverse Hyper
2×20 (M)
Weighted Incline Sit-up
2×10 (M)
“You only get better by playing.”
~Buddy Rich
