CROSSFIT
“CrossFit Total”
1 Hour to complete:
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
(alternate rounds with a partner)
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COMPETITOR
For load:
Every 1:00 for 10:00
2 Clean Pull + 1 Floating Clean
(make consisten increases)
Deadlift
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3
3 rounds:
12 Pullover (M)
8 Seated Row (MH)
(alternate rounds with a partner)
For time:
20 Bar Muscle-up
40 KB Swing 70/53
60 OH Squat 95/65
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POWERBUILDING
Cycle 1/Week 3
Deadlift
35% 1×5
45% 1×5
55% 1×5
Rack Pull
3×5 (M)
Wide Grip Front Pulldown
4×12 (M)
Pullover
4×12 (M)
3 rounds:
No rest between exercises.
12 Cable Seated Row
20 Band Pull Apart
(alternate rounds with a partner)
Back Extension
2×15 (0)
AB Wheel
2x (pick reps)
“We adore chaos because we love to produce order.”
~M.C. Escher
