CROSSFIT
For load:
Deadlift 5-3-2-2-2
(make consistent increases)
For time:
21-15-9
Thruster 95/65
Burpee Over Bar
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COMPETITOR
Deadlift
50% 1×8
55% 1×5
60% 1×3
65% 1x Max Rep
AMRAP 20:00
2 Muscle-up
6 Thruster 135/95
10 Burpee Over Bar
No measure:
1:00 Plank Hold
1:00 Side Plank (left arm)
1:00 Side Plank (right arm)
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POWERBUILDING
Cycle 1/Week 1 (deload week)
Deadlift
35% 1×5
Deadlift from blocks (BK)
3×5 (L)
Wide Grip Front Pulldown
2×12 (M)
Dumbbell Pullover
2×12 (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)
“A great deal of talent is lost to the world for want of a little courage. Every day sends to their graves obscure men whose timidity prevented them from making a first effort.”
~Sydney Smith
