CROSSFIT
For load:
Deadlift 5-5-5-5-5
(last set heavier than previous week)
2 rounds for time:
20 Wall Ball Shot 20/14
30 Double Under
20 Toes to Bar
30 Double Under
20 Box Step-up (alt leg) 24/20
30 Double Under
20 Dumbbell Power Clean 50/35
30 Double Under
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COMPETITOR
For load:
Thruster 1-1-1-1-1
(make consistent increases)
“20.2”
AMRAP 20:00
4 DB Thruster 50/35
6 Toes to Bar
24 Double Under
No measure:
500-400-300-200-100m
Row
(alt. with partner)
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POWERBUILDING
Cycle 1/Week 2
Power Clean
4×4 (M)
Deadlift
60% 10×1
(rest :30 between sets)
Chin-up
4×8 (0)
Seated Row
4×12 (M)
Dumbbell Pullover
4×12 (M)
Reverse Hyper
3×15 (M)
AB Wheel
3x (pick reps)
“I believe most things can be said in a few lines.”
~Enzo Ferrari
