CROSSFIT
Deadlift
5(L) 5(M) 5(MH) 5(H)
AMRAP 14:00
21 Double Under
7 Front Squat 135/95
(alternate rounds with a partner)
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COMPETITOR
Snatch + Hang Snatch:
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
(start a set every 3:00)
Front Squat
50% 1×8
60% 1×5
70% 3×3
For Time:
21-15-9
Overhead Squat 135/95
Burpee Box Jump Over 24/20
For Time:
Accumulate 3:00 in L-Sit
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
Bent Dumbbell Row
3×8 (M)
Front Pulldown
3×8 (M)
Seated Row
2×8 (M)
Back Extension
2×15 (0)
Plank Hold
2 sets (pick time)
“A man is a god in ruins.”
~Duke Ellington