CROSSFIT
For load:
Deadlift 8-8-8-8
(make consistent increases)
3 rounds for time:
15 Front Squat 135/95
15/10 Calorie Assault Bike
15 Toe to Bar
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COMPETITOR
4 rounds for quality:
500m Assault Bike (moderate)
10 Single Leg T2B (alternating)
10 Lateral Ball Slam (moderate)
At a moderate load:
Tall Snatch + Snatch Push-Press
5+5, 4+4, 3+3, 2+2, 1+1
Snatch
Every 1:00 for 9:00
0:00 – 3:00 70% 1×3
3:00 – 6:00 75% 1×2
6:00 – 9:00 80% 1×1
For time:
8-7-6-5-4-3-2-1
Bar Muscle-up
Devil Press 50/35
4 rounds for reps:
Strict C2B Pull-up (unbroken)
(rest 1:30 between rounds)
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POWERBUILDING
Cycle 1/Week 2
Deadlift
35% 1×5
50% 1×5
60% 1×1
65% 1×5
Rack Pull
70% 1×5
65% 1×5
3 rounds:
20 Barbell Shrug (M)
20 Band Pull Apart
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
2 rounds:
80yd Sled Pull (M)
80yd Farmers Cary (M)
(alternate rounds with a partner)
“I am a great believer in luck, and I find the harder I work the more I have of it.”
~Stephen Leacock
