CROSSFIT
Power Clean
4(L) 4(M) 4(MH) 4(H)
“Black Friday”
For time:
800m Run
42 Wall Ball 20/14
21 Deadlift 225/155
200m Burden Run 20/14
30 Wall Ball
15 Deadlift
200m Burden Run 20/14
18 Wall Ball
9 Deadlift
800m Run
_______________________________
Week 2
4 rounds:
No rest between exercises.
6 Trap Bar Deadlift
6 Vertical Jump
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Leg Press (M)
15 Hip Thrust (M)
(alternate rounds with a partner)
AMRAP 9:00
9 Calorie Assault Bike
9 Knees to Elbows
9 Calorie Assault Bike
9 Back Extension
_____________________________
COMPETITOR
3 rounds for quality:
15/12 Calorie ABike
15 Band Face Pull
10 Pistol Squat to Med Ball
5 Strict Toes to Bar
Back Squat
55% 1×8
60% 1×8
65% 1×8
70% 1×8
Backwards Sled Drag
2 Waves:
80yd Shuttle 180/90
60yd Shuttle 225/135
40yd Shuttle 270/180
20yd Shuttle 315/225
(try and go unbroken, rest as neeeded between shuttles)
Power Clean
75% 5×3 -touch & go-
3 rounds for time:
800m Run
20 Snatch 95/65
(2:00 rest between rounds)
4 rounds for quality:
10 Leg Extension
8 Leg Press
10 Leg Curl
_______________________________
POWERBUILDING
Cycle 3/Week 1
Deadlift
50% 1×5
60% 1×5
70% 3×5
(approximate percentages)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Front Pulldown
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
4×15 (M)
Leg Press
4×12 (M)
Nautilus Ab
2×20 (M)
“The human race has one really effective weapon, and that is laughter.”
~Mark Twain
