CROSSFIT
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)
For time:
55 Deadlift 185/125
55 Sit-up
55 Box Jump 24/20
55 Hand Release Push-up
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COMPETITOR
3 rounds at moderate load:
3-Position Clean & Jerk
(High Hang, Hang (AK), Floating)
*focus on positions NOT load
Clean & Jerk
Build to Heavy 1
-Then- (% based on Heavy 1)
Every 1:00 for 5:00
80% 1×1
85% 1×1
90% 1×1
95% 1×1
100% 1×1
*If 100% is good, take one more attempt.
For time:
55 Deadlift 225/155
55 Toe to Bar
55 Box Jump Over 24/20
55 Handstand Push-up
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POWERBUILDING
Cycle 3/Week 2 (peaking)
Deadlift
30% 1×5
40% 1×3
50% 1×1
60% 1×1
70% 1×1
80% 1×1
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 (0)
“Success is a science; if you have the conditions, you get the result.”
~Oscar Wilde
