CROSSFIT
For load:
1.5 Deadlift 5-5-5-5
AMRAP 7:00
3-6-9-12-15-18-etc…
Power Clean 135/95
Toe to Bar
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COMPETITOR
3 rounds for quality:
12 Supinated Band Pull Apart
10 Seated Row
8 Cross Body Hammer Curl (each arm)
Muscle Snatch + Tall Snatch + Drop Snatch
5-4-3-2-1 (of each)
Snatch
Build to Heavy 5 (touch & go)
Deadlift 5-5-3-3-3
*follow each set with 5 Seated Box Jump
4 rounds for time with a partner:
400m Run (together)
60/48 Calorie Ski Erg
200m Run (together)
30 Handstand Push-up
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POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
35% 1×5
50% 1×3
60% 1×1
70% 1×1
Barbell Shrug
2×12 (M)
Seated Row
3×8 (M)
Leg Press
2×8 (M)
Back Extension
2×12 (0)
“To profit from good advice requires more wisdom than to give it.”
~Wilson Mizner
~Wilson Mizner
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