CROSSFIT & COMPETITOR
CrossFit Open 23.1
AMRAP 14:00
60 Calorie Row
50 Toes o Bar
40 Wall Ball Shot 20/14
30 Clean 135/95
20 Muscle-up
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STRONGFIT
Cycle 2/Week 3
Deadlift
8(L) 5(M) 3(MH) 3(H)
3 rounds:
8-12 Lat Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8-12 Seated Row
(alternate rounds with a partner)
Back Extesnion
3×12 (0)
3 rounds:
80yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
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POWERBUILDING
Cycle 5/ Week 2
Deadlift
40%1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
85% 1×1
Rack Pull (BK)
80% 1×3
85% 1×2
90% 1×1
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
4×15 (M)
Incline Sit-up
2 sets (pick reps)
(increase reps each week)
“They know enough who know how to learn.”
~Henry Adams
