CROSSFIT
For load:
Deadlift 4-4-4-4-4
AMRAP 20:00
40 Sit-up
30 Push-up
20 Pull-up
10 Squat Clean 135/95
_____________________
COMPETITOR
5 rounds at a moderate load:
1 Muscle Clean + 1 Front Squat + 1 Press
5 rounds:
2 Power Clean + 1 Hang Clean (below knee) + 1 Split Jerk
(build to 80% of Power Clean)
Tempo Clean Deadlift (:03/:03) + Segment Clean Pull
80% 1+2
85% 1+2
90% 1+2
AMRAP 12:00
2-4-6-8-10-12-etc…
DB Snatch 70/50
Lateral Ball Slam 30/20
_____________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
Front Pulldown
12(L) 10(M) 8(MH)
Single-Arm Seated Row
2×8 (M)
Back Extension
2×12 (0)
Rear Delt Fly
2×15 (M)
“We are never happy until we learn to laugh at ourselves.”
~Dorothy Dix
