CROSSFIT
Power Clean
1(L) 1(M) 1(MH) 1(H)
*increase weight of last set each week
“D.T.”
5 Rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to Overhead
______________________
COMPETITOR
Clean Speed Ladder
2 Waves:
1-1-1-1-1
(build up to 80% in the first wave then 85% in the second wave -based on heavy 2 from last week)
Clean Pull
100% 2×3
110% 2×2
Back Squat
65% 1×3
70% 1×3
75% 2×3
For time:
50 Burpee Over the Bar
30 Deadlift 225/155
10 Rope Climb
____________________
POWERBUILDING
Cycle 1/Week 2
Deadlift
30% 1×5
40% 1×3
50% 1×1
55% 1×5
Rack Pull
75% 1×5
Deadlift Static Hold (1″ off ground)
1x :08 (LM)
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 (MH)
Weighted Incline Sit-up
2×10 (MH)
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
