CROSSFIT
4 rounds:
10 V-up
10 Banded Good Morning
10 Dead Bugs (each side)
(alternate rounds with partner)
5 rounds for time:
5 Deadlift 275/185
10 Burpee Over Bar
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COMPETITOR
4 rounds for time: (partner)
40yd Sled Pull (harness) 135/90
40yd Farmer Carry 70/53
(alternate rounds with partner)
4 rounds:
5 Strict Pull-up
5 Strict Chin-up
10 Seated Row (wide grip)
(alternate rounds with partner)
AMRAP 7:00
7 Toe to Bar
7 Calorie Row
(3:00 Rest)
AMRAP 7:00
7 Burpee to 6″
7 Calorie Row
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 1×3
75% 1×3
80% 2×2
Pause Power Clean (:02 BK)
70% 2×3
75% 3×2
Close Grip Bench Press
8(L) 8(M) 5(MH) 5(H)
Weighted Dip
5(L) 5(M) 3(MH) 3(H)
Back Extension
2×12 (M)
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POWERBUILDING
Cycle 4/Week2 (peaking)
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 1×1
92% 1×2
77% 1×5
Walk Out
120% 1×1
Reverse Hyper
2×20 (H)
“If you don’t think too good, don’t think too much.”
~Ted Williams
