CROSSFIT
Standing Shoulder Press
8(L) 8(M) 5(MH) 5(H)
3 rounds for time:
500m Row
15 Push-up
30 DB Snatch 50/35
15 Push-up
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STRONGFIT
Cycle 6/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
9-12-15 (decreasing load)
No rest between exercises.
Machine Incline Press
Machine Low Row
(alternate rounds with a partner)
9-12-15 (decreasing load)
No rest between exercises.
Machine Pullover
Machine Decline Press
(alternate rounds with a partner)
21-18-15-12-9
Calorie Row
Push-up
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COMPETITOR
3 rounds for quality:
15 Med Ball Squat Clean
12 Overhead Reverse Lunge (4 each arm)
10 Single-Arm/Leg V-up (each side)
:30 Weighted Plank
Snatch Pull + Hang Snatch + Snatch + OH Squat (:03 ecc)
60% 2(1+1+1+1)
65% 2(1+1+1+1)
Snatch
Every 1:00 for 12:00
82.5% 3×1
85% 3×1
87.5% 3×1
90% 3×1
(if no misses and you feel good, progess to)
1-3 more reps between 90-95% (rest as needed)
Snatch Pull + Floating Snatch Pull
97.5% 2(1+3)
102.5% 2(1+2)
Back Squat
Work up to Heavy 2
For time:
3000m Row
(5:00 rest)
2000m Row
(3:00 rest)
1000m Row
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WEIGHTLIFTING
Building to Openers this Saturday
Snatch
70% 2×2
75% 2×2
80% 2×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
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POWERBUILDING
Cycle 1/Week 4 (deload)
Bench Press
3×8 (M)
Tempo Bench Press (:04 ecc)
2×8 (M)
Incline Dumbbell Fly
3×8 (M)
Cross Bench Pullover
3×10 (M)
Alternating-Arm Dumbbell Curl
3×10 (M)
1 set:
EZ Bar Biceps Curl 21’s
(alternate sets with a partner)
“I certainly admire people who do things.”
~Raymond Chandler
