CROSSFIT
Power Clean
3(L) 3(M) 3(MH) 3(H)
AMRAP 12:00
2-4-6-8-10-12-14-etc…
Kettlebell Swing 53/35
*follow each round with 20 double under.
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COMPETITOR
Clean
3(L) 3(M) 3(MH) 3(H)
For load:
Tall Clean 4-3-2-1
1.5 Back Squat
3(L) 3(M) 3(MH) 3(H)
For time:
30 GHD Sit-up
30 Calorie Assault Bike
30 Box Jump Over 30/24
30 DB Thruster 50/35
30 Chest to Bar Pull-up
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POWERBUILDING
Cycle 4/Week2 (peaking)
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 1×1
100% 1×1
Bent Barbell Row
8(L) 8(M) 8(MH)
Seated Row
8(M) 8(M)
Weighted Back Extension
2×8 (M)
Band Pull Apart
2×30
“The simple act of paying attention can take you a long way.”
~Keanu Reeves
