CROSSFIT
At a moderate load:
Overhead Squat 10-10-10
*follow each set with 10 supine glute bridge
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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COMPETITOR
For load:
Every 1:00 for 8:00
1 Clean Pull + 1 Power Clean + 1 Clean
Deadlift
70% 1×2
80% 1×2
90% 1×2
85% 1×2
75% 1×2
With a partner for total time:
2 rounds: (each)
30 Calorie Row
20 Handstand Push-up
(alt. rounds with partner)
~then~
2 rounds: (each)
30 Thruster 75/55
20 C2B Pull-up
(alt. rounds with partner)
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bent Barbell Row
8(L) 2×8(M)
Chin-up
2×8 (0)
Seated Row
2×12 (M)
Band Pull Apart
2×30 (M)
Back Extension
2×12 (0)
AB Wheel
2 sets (choose reps)
“The art of being happy lies in the power of extracting happiness from common things.”
~Henry Ward Beecher
