Holiday Hours:
9:00a-12:00p Open Gym
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CROSSFIT
For load:
Deadlift 2-2-2-2-2
For time:
21-15-9
Box Jump Over 24/20
Thruster 95/65
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COMPETITOR
At a moderate load:
Tall Clean + Jerk Balance
5+5, 4+4, 3+3, 2+2, 1+1
5 rounds for load:
1 Power Clean + 1 Clean + 1 Jerk
(build to 85% of Power Clean)
Tempo Clean Deadlift +Clean Pull
90% 1+2
95% 1+2
100% 1+2
5 rounds for time:
100m Farmer Carry 70/53
20 GHD Sit-up
10 Deadlift 275/185
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×1
80% 1×1
92.5% 1×2
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Single-Arm Seated Row
2×5 (H)
2 rounds:
:20 Weighted Plank Hold (H)
12 Back Extension (M)
“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie
