CROSSFIT
At a moderate load:
Overhead Squat 8-8-8
*follow each set with 10 glute bridge.
“Grettel”
10 rounds for time:
3 Clean & Jerk 135/95
3 Bar Over Burpee
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COMPETITOR
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
Deadlift
40% 1×8
50% 1×5
60% 1×3
70% 1×1
75% 1×1
80% 1×1
(:04 eccentric on the last 3 reps)
AMRAP 10:00
20 Double Under
10 Wall Ball 20/14
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POWERBUILDING
Cycle 2/Week 1
Deadlift
35% 1×5
45% 1×5
55% 1×5
63% 1×5
Rack Pull
2×5 (M)
Bent Barbell Row
8(L) 8(M) 8(MH) 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)
“Work is not man’s punishment. It is his reward and his strength and his pleasure.”
~George Sand
