CROSSFIT
Strict Press
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 15 DB Biceps Curl
8 rounds for total calories:
AMRAP 2:00
9 Russian KB Swing 70/53
12 Hand Release Push-up
Max Calorie Row
(No rest between rounds)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Incline Bench Press
12(L) 10(M) 8(MH) 6(H)
Peck Deck
3×12 (M)
Decline Press
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 6(H)
Rear Delt Fly
3×12 (M)
Seated Row
12(L) 10(M) 8(MH) 6(H)
1:00 Plank Hold
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COMPETITOR
3 sets:
50′ KB Farmer/OH Carry (each side)
7 Goblet Cossack Squat (each side)
30 Calf Raises
Tall Clean
3(L) 3(M) 2×3(MH)
Power Clean + Push Jerk
65% 2+1
70% 2+1
75% 2+1
80% 2+1
Clean + Jerk
70% 2+1
75% 2+1
80% 2+1
85% 2+1
Tempo Front Squat + 1.5 Front Squat + Front Squat
60% 1+1+1
65% 1+1+1
70% 1+1+1
(Tempo = :03 eccentric, :01 pause at bottom)
Front Squat
75% 1×1
80% 1×1
85% 1×1
85%+ 2×1
4 rounds for total reps:
AMRAP 6:00
400m Ski (or Row)
AMRAP in remaining time:
5 Wall Balls 20/14
3 Handstand Push-ups
1 Power Cleans 225/155
(3:00 rest between rounds)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Deadlift
95% 1×3
105% 1×3
115% 1×3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 2×5
Side Plank Hold
3x :15
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POWERBUILDING
TESTING
Bench Press
Build to 1RM
Sling Shot Bench Press
Build to 1RM
“Selfishness is not living as one wishes to live, it is asking others to live as one wishes to live.”
~Oscar Wilde
