CROSSFIT
For load:
Deadlift 5-5-5-5-5
(make consistent increases)
AMRAP 10:00
15 Wall Ball 20/14
30 Double Under
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COMPETITOR
3 rounds at a moderate load:
3 Muscle Clean + 3 Tall Clean + 3 Strict Press
5 rounds for load:
1 Power Clean + 1 Hang Clean (AK) +1 Jerk
(make consistent increases)
4 rounds at 90%
1 Tempo Clean Deadlift (:03/:03) + 2 Floating Clean Pull
5 rounds for time:
5 Squat Snatch 115/85
10 Chest to Bar Pull-up
15 Burpee Over Bar
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POWERBUILDING
Cycle 2/Week 2
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×1
75% 1×5
Rack Pull
90% 1×3
Deadlift Static Hold (1″ off ground)
1x :08 (MH)
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 last set weekly.
Reverse Hyper
2×20 (MH)
“Even if you’re on the right track, you’ll get run over if you just sit there.”
~Will Rogers
