CROSSFIT
At a moderate load:
Deadlift 6-6-6-6
(make consistent increases)
2 rounds for total reps:
AMRAP 2:00
200m Run
Pull-up (max reps)
(1:00 rest)
AMRAP 2:00
200m Run
Box Jump 24/20 (max reps)
(1:00 rest)
AMRAP 2:00
200m Run
Power Clean 135/95 (max reps)
(1:00 rest)
_________________________
COMPETITOR
For load:
Every 2:00 for 12:00
1 Clean Pull + 1 Clean + 1 Hang Clean
(make consistent increases)
Deadlift
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
For time:
12-9-6
Thruster 135/95
Bar Muscle-up
3 rounds:
10 Pullover (M)
10 Seated Row (M)
(alternate rounds with a partner)
________________________
POWERBUILDING
Cycle 1/Week 2
Deadlift
35% 1×5
45% 1×5
Rack Pull
3×5 (ML)
Wide Grip Front Pulldown
3×12 (M)
Pullover
3×12 (M)
3 rounds:
No rest between exercises.
12 Cable Seated Row
20 Band Pull Apart
(alternate rounds with a partner)
Back Extension
2×15 (M)
AB Wheel
2x (pick reps)
“Nature holds the key to our aesthetic, intellectual, cognitive and even spiritual satisfaction.”
~E. O. Wilson
