CROSSFIT
For load:
Deadlift 8-1-7-2-6-3-5-4
(constant load. keep rest short)
For time:
100 Sit-up
25 Double under
75 Kettlebell Swing 53/35
50 Double under
50 Wall Ball Shot 20/14
75 Double under
25 Box Jump 24/20
100 Double under
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COMPETITOR
For load:
Cluster 1-1-1-1-1
(make consistent increases)
“15.5”
For time:
27-21-15-9
Calorie Row
Thrusters 95/65
3 rounds no measure:
1000m Run
(alternate rounds with a partner)
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POWERBUILDING
Deload Week
Power Clean
3×5 (L)
Seated Row
2×15 (L)
Dumbbell Pullover
2×15 (L)
Wide Pulldown
2×15 (L)
Rear Delt Fly
2×15 (L)
Reverse Hyper
2×15 (L)
“Life is like a landscape. You live in the midst of it but can describe it only from the vantage point of distance.”
~Charles Lindbergh
