CROSSFIT
For load:
Deadlift 2-2-2-2-2
(make consistent increases)
“14.2”
Every 3:00 for as long as possible…
0:00 – 3:00
2 rounds:
10 Overhead Squat 95/65
10 Chest to Bar Pull-up
3:00 – 6:00
2 rounds:
12 Overhead Squat
12 C2B Pull-up
6:00 – 9:00
2 rounds:
14 Overhead Squat
14 C2B Pull-up
*continue on until failure.
_______________________
COMPETITOR
For quality:
5-4-3-2-1
Hang Snatch Pull (BK)
Tall Snatch
Snatch Balance
Snatch
70% 5×3
“14.2”
Every 3:00 for as long as possible…
0:00 – 3:00
2 rounds:
10 Overhead Squat 95/65
10 Chest to Bar Pull-up
3:00 – 6:00
2 rounds:
12 Overhead Squat
12 C2B Pull-up
6:00 – 9:00
2 rounds:
14 Overhead Squat
14 C2B Pull-up
*continue on until failure.
_________________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
35% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
Good Morning
8(Bar) 8(L) 8(M)
Seated Row
2×12 (M)
Ab Wheel
2 set (pick reps)
“Man is a gaming animal. He must always be trying to get the better in something or other.”
~Charles Lamb
