CROSSFIT
Overhead Squat
3(L) 3(M) 3(MH) 3(H) 3(M)
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 185/125
Dumbbell Push Press 50/35
Parallette Passthrough
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COMPETITOR
Deadlift
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
95% 1×1
Weighted Chin-up
5(0) 5(L) 3(M) 3(MH) 3(H)
For time:
1200m Row
63 KB Swing 53/35
36 Pull-up
800m Row
42 KB Swing
24 Pull-up
400m Row
21 KB Swing
12 Pull-up
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POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
71% 1×5
Rack Pull
5(H)
Bent Barbell Row
8(L) 8(M) 8(H)
Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)
3 rounds:
10 Ring Row
20 Band Pull Apart
Gripper
2×20 (MH)
Weighted Back Extension
2×12 (M)
AB Wheel
2 sets (choose reps)
“Counsel woven into the fabric of real life is wisdom.”
~Walter Benjamin
