CROSSFIT
For load:
Deadlift 8-5-3-3-3
(make consistent increases)
For time:
21-15-9
Kettlebell Swing 53/35
Dumbbell Push Press 50/35
Burpee
Sit-up
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COMPETITOR
For load:
Deadlift 1-1-1-1-1
(make consistent increases)
AMRAP 20:00
25′ DB Overhead Walking Lunge 50/35
8 Burpee
25′ DB Overhead Walking Lunge
8 Chest to Bar Pull-up
No measure:
600m Assault Runner
800m Ski Erg
1000m Row
1200m Assault Bike
(alternate intervals with a partner)
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POWERBUILDING
Cycle 1/Week 3
Power Clean
4×4 (M)
Deadlift
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Chin-up
4×8 (0)
Seated Row
4×12 (M)
Dumbbell Pullover
4×12 (M)
Reverse Hyper
3×15 (M)
AB Wheel
3 sets (you pick reps)
“Laugh and the world laughs with you, snore and you sleep alone.”
~Anthony Burgess
