CROSSFIT
At a moderate load:
Deadlift 10-8-6
“Open Prep”
AMRAP 20:00
50 Wall Ball 20/14
50 Double Under
40 Box Jump Over 24/20
40 Toe to Bar
30 Pull-up
30 Burpee Over the Bar
20 Power Clean 115/85
20 Shoulder to OH 115/85
10 Power Snatch 115/85
10 C2B Pull-up
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COMPETITOR
For quality:
1500m Assault Bike
~then~
5-10-15
Snatch Grip Deadlift
Snatch Push-Press
Overhead Squat
(bar weight is 40-50% of BW)
“Open Prep”
AMRAP 20:00
50 Wall Ball 30/20
50 Double Under
40 Box Jump Over 24/20
40 Toe to Bar
30 C2B Pull-up
30 Bar-Facing Burpee
20 Power Clean 165/115
20 Shoulder to OH 165/115
10 Power Snatch 165/115
10 Bar Muscle-up
Immediately into…
For load:
Every 2:00 for 6:00
1 Snatch
(attempts at 22:00, 24:00, 26:00)
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POWERBUILDING
Cycle 3/Week 1 (peaking)
Deadlift
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
87.5% 1×3
Bent Barbell Row
6(L) 6(M) 6(MH)
Good Morning
6(L) 6(M) 6(MH)
Weighted Plank Hold
2x :20 (H)
100 Band Pull Apart
“To be successful, you have to have your heart in your business and your business in your heart.”
~Thomas J. Watson
