CROSSFIT
For load:
Deadlift 8-5-3-1-1-1
(make consistent increases)
For total rounds:
Every 2:00 until failure…
250/200m Row
9 Thruster 95/65
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COMPETITOR
Single Arm DB Shoulder to Overhead
3-3-3-3-3 (each arm)
(make consistent increases)
For time:
25 Calorie Ski Erg
50 Toes to Bar
75 Hand Release Push-up
150 Double Under
4 rounds no measure:
45′ Bottoms Up Waiter Carry (L)
45′ Bottoms Up Waiter Carry (R)
45′ Suitcase Carry (L)
45′ Suitcase Carry (R)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
Wide Grip Pull-up
5×5 (0)
Machine Pullover
2×8 (M)
Seated Row
2×8 (M)
Band Pull Apart
2×30
Med Ball Sit-up
2×15 (M)
“One man practicing sportsmanship is far better than a hundred teaching it.”
~Knute Rockne
