CROSSFIT
AMRAP 7:00 (alternate sets with a partner)
1-2-3-4-5-6-etc…
Strict Pull-up
(start back at 1 when you fail)
AMRAP 7:00
7 Power Clean 115/75
7 Pull-up
For time:
1:00 L-Sit
2:00 Hollow Body
3:00 Plank
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COMPETITOR
For load:
Weighted Pull-up 5-5-5-5-5
(only build to 80% effort)
AMRAP 7:00
7 Power Clean 155/105
7 C2B Pull-up
For time:
1:00 L-Sit
2:00 Hollow Body Hold
3:00 Plank
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WEIGHTLIFTING (deload week)
Rest or:
Power Snatch
70% 4×2
Snatch Pull
90% 3×3
Push Press
80% 3×3
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POWERBUILDING
Cycle 2/Week 2
Power Clean
3(L) 3(M) 3×3 (MH)
Back Squat
35% 1×8
45% 1×8
55% 1×8
60% 1×1
65% 1×1
70% 1×8
Tempo Bulgarian Split Squat (:04 ecc)
2×6 (M)
Eccentric Nordic Curl (:04)
2×6 (0)
2 rounds:
15 Leg Extension
15 Leg Press
Single-Leg Standing Calf Raise
3×20 (0)
Russian Twist
2×20 (M)
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
~Andrew Jackson
