CROSSFIT
For load:
Deadlift 5×3
(constant load)
“Karen Meets Helen”
For time:
50 Wall Ball 20/14
~then ~
3 rounds:
400m Run
21 Kettlebell Swing 53/35
12 Pull-up
~then~
50 Wall Ball
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COMPETITOR
Deadlift
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Tempo Weighted Pull-up (:03 ecc)
6(0) 6(L) 6(M) 6(MH)
(rest as needed for unbroken sets)
12-10-8
Barbell Bent Row
EZ Bar Biceps Curl
(alternate rounds with a partner)
For time:
30 Calorie Assault Bike
30 Burpee Box Jump Over 24/20
30 Hang Power Clean 135/95
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WEIGHTLIFTING
Athletes not Competing Saturday
Snatch
Build to 1RM
Clean & Jerk
Build to 1RM
Back Squat
Build to 1RM
_______________________
POWERBUILDING
Cycle 4/Week 3 (peaking)
Deadlift
60% 1×1
70% 1×1
80% 1×1
75% 1×1
65% 1×1
Bent Dumbbell Row
6(M) 8(H) 6(MH)
(constant load for entire cycle)
Front Pulldown
8(L) 8(M) 8(MH)
Weighted Plank Hold
2x :30 (M)
“It is easy to sit up and take notice, What is difficult is getting up and taking action.”
~Honore de Balzac
