CROSSFIT
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)
AMRAP 9:00
3-6-9-12-15-18-etc…
Toe to Bar
Wall Ball 20/14
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COMPETITOR
Clean
3(L) 2(M) 1(MH) 1(H)
Clean Pull + Clean High Pull
90% 4x (2+2)
Back Squat
70% 1×5
75% 1×3
80% 2×1
For time:
28 Calorie Row
28 Overhead Squat 95/65
21 Calorie Row
21 Overhead Squat
(3:00 Rest)
14 Calorie Row
14 Overhead Squat 135/95
7 Calorie Row
7 Overhead Squat
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POWERBUILDING
Cycle 1/Week 3
Deadlift
30% 1×5
40% 1×3
50% 1×1
55% 1×1
60% 1×5
Rack Pull
80% 1×5
Deadlift Static Hold (1″ off ground)
1x :08 (M)
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 (H)
Weighted Incline Sit-up
2×10 (H)
“I always feel like I have to keep going. You can sit back and say, ‘Maybe I can stop.’ But then you’re yesterday, and I love tomorrow.”
~Ralph Lauren
