CROSSFIT
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAPs)
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COMPETITOR
6 rounds for load:
1 Clean + 1 Hang Clean + 1 Thruster
At a moderate load:
Tall Clean 3-3-3-3
Pause Back Squat (:05 in bottom)
1(L) 1(M) 1(MH) 1(H)
For time:
1000m Row
50 Toe to Bar
10 Rope Climb
500m Row
25 Toe to Bar
5 Rope Climb
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POWERBUILDING
Cycle 3/Week 4 (deload)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
Seated Row
2×8 (M)
Front Pulldown
2×8 (M)
Back Extension
2×10 (0)
Side Hold
2 sets (pick time)
“Beware the fury of a patient man.”
~John Dryden
