CrossFit – Mon, Jan 13
Back Squat (3 x 5 Build in weight)
Macho Man V2 (10 Rounds for reps)
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Score is total load for 10 rounds
you can add weight each round or stay the same or take weight off
Extra Work (AMRAP – Reps)
3 minute C2 Bike
Max DB Bench Press 70/50
3 minute Row
Max DB Bench Press 50/35
3 minute Ski Erg
Max DB Bench Press 35/25
reps on the bench press only
Aim for 75-80% of 1 RM
– Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between higher rep and lower rep weeks, ensuring balanced development.
– Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
– A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
– Score: last set of 5