CROSSFIT
For load:
Deadlift 5-5-5-5-5
(make consistent increases)
For time:
400m Run
9 Clean & Jerk 135/95
3 Rope Climb
400m Run
6 Clean & Jerk
2 Rope Climb
400m Run
3 Clean & Jerk
1 Rope Climb
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COMPETITOR
For load:
Power Clean 1-1-1-1-1
(make consistent increases)
“15.4”
AMRAP 8:00
3 Handstand Push-up
3 Clean (any style) 185/125
6 Handstand Push-up
3 Clean
9 Handstand Push-up
3 Clean
12 Handstand Push-up
6 Clean
15 Handstand Push-up
6 Clean
18 Handstand Push-up
6 Clean
21Handstand Push-up
9 Clean
(continue until time is up)
No Measure:
1500m Ski Erg
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POWERBUILDING
Cycle 1/Week 1
Power Clean
4×4 (M)
Deadlift
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Chin-up
4×8 (0)
Dumbbell Pullover
4×12 (M)
Seated Row
4×12 (M)
Reverse Hyper
3×15 (M)
AB Wheel
3 Sets (pick reps)
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
~Thomas A. Edison
