CROSSFIT
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)
“The 40’s”
For time:
40 Double Under
40 Thruster 95/65
40 Double Under
40 Pull-up
40 Double Under
40 Bar Facing Burpee
40 Double Under
_____________________
COMPETITOR
Clean
2(L) 2(M) 1(MH) 1(H)
Clean Pull + Clean High Pull
90% 1x (2+2)
95% 1x (2+1)
100% 2x (1+1)
Back Squat
50% 1×8
55% 1×8
60% 1×8
“The 40’s”
For time:
40 Double Under
40 Thruster 95/65
40 Double Under
40 Pull-up
40 Double Under
40 Bar Facing Burpee
40 Double Under
____________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
30% 1×5
40% 1×3
50% 1×1
65% 3×1
Bent Barbell Row
2×8 (M)
Seated Row
2×12 (M)
Rear Delt Fly
2×15 (M)
Reverse Hyper
2×20 (M)
“Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper it sinks into the mind.”
~Samuel Taylor Coleridge
