CROSSFIT
For Load:
Deadlift 8-5-3-3-3
(make consistent increases)
AMRAP 8:00
2-4-6-8-10-12-etc..
Pull-up
Alt-Arm DB Snatch 50/35
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COMPETITOR
“AGOQ 4”
20:00 to establish:
4RM Front Squat
”AGOQ 3”
For time: (cap15)
75 Clean 135/95
300 Double Under
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POWERBUILDING
Cycle 4/Week 1 (peaking)
Deadlift
70% 1×1
80% 1×1
90% 1×1
85% 1×1
75% 1×1
Bent Dumbbell Row
6(M) 8(H) 6(MH)
(constant load for entire cycle)
Front Pulldown
10(M) 8(H) 6(MH)
Seated Row
2×5 (H)
Back Extension
2×15 (0)
Weighted Plank Hold
2x :30 (M)
“If youth knew; if age could.”
~Sigmund Freud
