CROSSFIT
At a moderate load:
1.5 Deadlift 5-5-5-5
5 rounds for total reps:
AMRAP 3:00
15/12 Calorie Assault Bike
10 Overhead Squat 95/65
Max Burpee Over the Bar
(rest 1:00 after each AMRAP)
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COMPETITOR
3 rounds for quality:
6 Tempo DB Row (each arm, :05 eccentric)
8 Bradford Press
10 Barbell Shrug
Muscle Clean + Tall Clean + Jerk Balance
3(3+3)
(set up from blocks below the knee)
Clean & Jerk
Build to Heavy 3 (touch & go)
Deadlift
6-6-4-4-4
*follow each set with 5 Seated Box Jump
For time:
250m Row
20 Chest to Bar Pull-up
100′ DB Walking Lunge 50/35 (2x DB)
250m Row
100′ DB Front Rack Lunge 50/35 (2x DB)
20 Chest to Bar Pull-up
250m Row
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POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×5
50% 1×3
60% 1×1
70% 1×1
75% 1×1
80% 1×5
Rack Pull
3(M) 3(H)
Bent Barbell Row
6(L) 6(M) 6(MH) 6(H)
2 rounds:
No rest between exercises.
15 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
2 rounds:
15 Reverse Hyper (M)
15 Nautilus Ab (M)
(alternate rounds with a partner)
“It is no measure of health to be well adjusted to a profoundly sick society.”
~Jiddu Krishnamurti
~Jiddu Krishnamurti
