CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H)
10 rounds for time:
6 Devil Press (single arm) 50/35
9 Wall Ball 20/14
12 Sit-up
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COMPETITOR
For time:
8-1-7-2-6-3-5-4
Clean (60% of heavy set last week)
(alternate sets with a parter. touch & go)
Clean Pull
90% 2×3
100% 3×2
For time:
7 C2B Pull-up
21 Overhead Squat 135/95
14 C2B Pull-up
14 Overhead Squat
21 C2B Pull-up
7 Overhead Squat
3 rounds:
12 Leg Extension
12 Leg Curl (each leg)
12 DB Weighted Lunge
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POWERBUILDING
Post Meet Deload
Single Leg RDL
2×12 (M)
Hip Thrust
2×15 (M)
Front Pulldown
2×12 (M)
Pullover
2×12 (M)
3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a partner)
Back Extension
2×12 (0)
“Some problems are so complex that you have to be highly intelligent and well informed just to be undecided about them.”
~Laurence J. Peter
