CROSSFIT
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Pull-up
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COMPETITOR
For load:
Every 2:00 for 10:00
1 Clean
(make consistent increases)
Back Squat
70% 2×3
80% 3×2
AMRAP 20:00
3 Rope Climb
15 Toe to Bar
20 Calorie Assault Bike
500m Row
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POWERBUILDING
Cycle 2/Week 1
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×5
Rack Pull
85% 1×3
Deadlift Static Hold (1″ off ground)
1x :08 (M)
Bent Barbell Row
10(L) 8(M) 6(H)
*increase weight of last set weekly.
Seated Row
10(L) 8(M) 6(H) 15(MH)
*increase weight of last set weekly.
Reverse Hyper
2×20 (M)
“It is the chiefest point of happiness that a man is willing to be what he is.”
~Desiderius Erasmus
