CROSSFIT
For load:
Deadlift 3-3-3-3-3
3 rounds for time:
21 KB Swing 53/35
15 Toe to Bar
9 Overhead Squat 95/65
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COMPETITOR
At a moderate load:
Tall Clean 5-4-3-2-1
At a moderate load:
Tall Jerk 5-4-3-2-1
5 rounds:
1 Power Clean + 1 Floating Clean + 1 Split Jerk
(build to 75% of power clean)
Tempo Clean Deadlift (:03/:03) + Clean High Pull
75% 1+2
80% 1+2
85% 1+2
For total time:
15-12-9-6
Devil Press 50/35
Calorie Row
~then~
6-9-12-15
DB Lunge 50/35
Calorie Row
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POWERBUILDING
Cycle 2/Week 3
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×1
80% 1×5
Rack Pull
95% 1×3
Deadlift Static Hold (1″ off ground)
1x :08 (H)
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 heavy set weekly.
Reverse Hyper
2×20 (H)
“Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.”
~George S. Patton
