CROSSFIT
“CrossFit Total 2.0”
One hour to complete:
Power Clean 1-1-1
Bench Press 1-1-1
Overhead Squat 1-1-1
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COMPETITOR
2 rounds for time:
500-400-300-200-100m
Ski Erg
(alternate intervals with a partner)
6 rounds build to 80% of 1RM:
2 Front Squat + 2 Thruster
(rest 1:30 between sets)
At a moderate load:
Deadlift 10(L) 10(M) 10(MH)
(touch & go)
For time:
21 Ring Dip
21 Power Snatch 95/65
15 Ring Dip
15 Power Snatch 115/85
9 Ring Dip
9 Power Snatch 135/95
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POWERBUILDING
Cycle 3/Week 1
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5
Bent Barbell Row
10(L) 8(M) 6(MH) 4(H)
Front Pulldown
10(L) 8(M) 6(MH) 4(H)
Rear Dely Fly
3×12 (M)
Weighted Back Extension
2×10 (M)
Side Hold
2 sets (pick time)
“History is a gallery of pictures in which there are few originals and many copies.”
~Alexis de Tocqueville
