CROSSFIT & COMPETITOR
“21.3”
For time: (cap15)
15 Front Squat 95/65
30 Toes to Bar
15 Thruster 95/65
(rest 1:00)
15 Front Squat
30 Chest to Bar Pull-up
15 Thruster
(rest 1:00)
15 Front Squat
30 Bar Muscle-up
15 Thruster
(immediately into)
For load: (cap7)
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
______________________________
POWERBUILDING
Cycle 2/Week 3
Deadlift
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Weighted Chin-up
5(0) 5(L) 5(M) 5(MH) 5(H)
Machine Pullover
8(M) 8(MH) 8(H)
Single-Arm Row
8(M) 8(MH) 8(H)
3 rounds:
12 Face Pull (M)
12 Rear Delt Fly (M)
3 rounds:
12 Weighted Back Extension (M)
12 Med Ball Sit-up (M)
“Experience is not what happens to you; it’s what you do with what happens to you.”
~Aldous Huxley
