CROSSFIT
For time:
1000m Assault Bike
50 KB Swing 53/35
50 Wall Ball 20/14
50 Push-up
30 KB Swing
30 Wall Ball
30 Push-up
10 KB Swing
10 Wall Ball
10 Push-up
1000m Row
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COMPETITOR
6 rounds for load:
1 Power Clean + 1 Hang Clean (AK) + 1 Push-Press
(make consistent increases)
Pause Back Squat (:02 in bottom)
3(L) 3(M) 3(MH) 3(H)
For time:
9-7-5-3
Wall Walk
Thruster 135/95
For time:
1000m Ski Erg
1000m Assault Bike
1000m Row
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POWERBUILDING
Cycle 3/Week 2
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
85% 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)
“When you’re through changing, you’re through.”
~Bruce Barton
