UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 6 Tempo Decline Chest Press (:04 ecc) (alternate rounds with a partner) 3 rounds: No rest between exercises.8 Tempo Pullover (:04 ecc) 6 Tempo Lat Pulldown (:04 ecc) (alternate rounds with a partner) 3 rounds: No rest between exercises.8 Tempo Wide Grip Shoulder Press (:04 ecc) 6 Tempo Neutral Grip Shoulder […]
CROSSFIT Trap Bar Deadlift 4(L) 4(M) 4(MH) 4(H) AMRAP 9:001-2-3-4-5-6-7….Power Clean 95/65Thruster Shoulder to Overhead _____________________________ STRONGFIT Cycle 2/Week 3Tempo Lat Pulldown (:04 ecc) 8(L) 8(M) 8(MH) 8(H) Tempo Weighted Dip (:04 ecc) 8(L) 8(M) 8(MH) 8(H) Tempo Lateral Raise (:04 ecc) 4×8 (M) AMRAP 12:00 8 Calorie Assault Bike 8 EZ Bar Biceps Curl 8 EZ Bar Overhead Triceps Extension (alternate rounds with a partner)
CROSSFIT For total reps Every 1:00 for 10:00Odd min: Handstand Push-up Even min: Strict Pull-up *start every minute wityh 20 double under.(choose reps prior to start. unbroken) 3 rounds for reps + cals: AMRAP 3:003-6-9-12-15….Calorie Assault Bike Toes Through Rings (rest 3:00 between AMRAP’s) __________________________ STRONGFIT Cycle 2/Week 3Tempo Back Squat (:04 ecc) 4(L) 4(M) 4(MH) 4(H) 2 rounds:8 Bulgarian Split Squat 8 Single Leg
CROSSFIT Tempo Bench Press (:04 ecc) 4(L) 4(M) 4(MH) 4(H) 3 rounds for time: 25 Calorie Row 25 Wall Ball Shot 20/14 25 Kettlebell Swing 53/35 ___________________________ STRONGFIT Cycle 2/Week 3Tempo Bench Press (:04 ecc) 4(L) 4(M) 4(MH) 4(H) Floor Dumbbell Fly 8(L) 8(M) 8(MH) 8(H) Cross Bench Pullover 8(L) 8(M) 8(MH) 8(H) AMRAP12:003-6-9-12-15…..Ring Row Calorie Row Push-up Calorie Ski Erg 100 Band Triceps Pushdown ___________________________ COMPETITOR 3
SLEDS4 rounds: 80m Sled Pull 135/9040yd Backward Drag 135/90200m Recovery Jog __________________________ WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Don’t exceed 70%) Every 1:00 for 10:002 Power Clean + 2 Push Press(Don’t exceed 70%) Hack Squat 4×8 (M) 3 rounds 15 Back Extension (0)20 Russian Twist (0) “Action is consolatory. It is the enemy of thought and
CROSSFIT Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) For time:50 Air Squat50 Sit-up50 Push-up50 Pull-up50 Push-up50 Sit-up50 Air Squat ___________________________ STRONGFIT Cycle 2/Week 2Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H) Good Morning 8(L) 8(M) 8(MH) 8(H) Leg Press 6(H) 12(MH) 25(M) 4 rounds:80yd Backwards Sled Drag 20 Russian Twist (M) (alternate rounds with a partner) __________________________ COMPETITOR 3 rounds for quality:12 Barbell
