CROSSFIT
Power Clean
5(L) 5(M) 5(MH) 5(H)
For time:
40 DB Snatch 50/35
20 Burpee Box Jump 24/20
30 DB Snatch
15 Burpee Box Jump 24/20
20 DB Snatch
10 Burpee Box Jump 24/20
10 DB Snatch
5 Burpee Box Jump 24/20
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STRONGFIT
Week 2
2 rounds:
12 Banded Good Morning
8 Cossack Squat
12 Hamstring Floss
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Cable Seated Row
15(L) 12(M) 10(MH) 8(H)
Face Pull
3×15 (M)
21-15-9
Leg Press
Russian Kettlebell Swing
Leg Lever
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COMPETITOR
Power Clean & Jerk (push or split)
70% 1×5
75% 1×5
80% 3×3
Tempo Back Squat (:03 eccentric, :01 pause)
6-6-4-4-4
4 sets:
8 Leg Extension
15 Medicine Ball Hamstring Curl
20 Banded Glute Bridge
2 rounds for time:
1000/800m Ski
35 GHD Sit-up
*Every 2:00 (starting at 0:00) -until completion-
200m Run
4 sets:
10 Tempo Strict Toes to Bar (:05 eccentric)
:20 Weighted Tuck-Hang Hold 10/5
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POWERBUILDING
Cycle 4/Week 3
Every 1:00 for 10:00
1 Deadlift at 80%
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
“Rest Pause Sets”
Incline Dumbbell Curl
4×12 (M)
“It doesn’t get better, it doesn’t get worse, but it sure gets different!”
~David Lee Roth
