CROSSFIT
For total time:
3 rounds:
10 Clean & Jerk 95/65
20 Hand Release Push-up
(rest 2:00)
1000m Run
(rest 2:00)
3 rounds:
10 Snatch 95/65
20 Hand Release Push-up
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COMPETITOR
6 rounds for load:
1 High Hang Power Clean + 1 Hang Power Clean (AK) + 1 Floating Power Clean
Pause Back Squat (:02 in bottom)
2(L) 2(M) 2(MH) 2(H)
AMRAP 8:00
6 Burpee Box Jump Over 24/20
12 Wall Ball 20/14
(4:00 Rest)
AMRAP 8:00
6 Burpee Box Jump Over
12 Russian KB Swing 70/53
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POWERBUILDING
Cycle 3/Week 3
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
87% 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)
“Successful people jump at opportunity and take advantage of it.”
~Sir Mix-a-Lot
