CROSSFIT
For load:
Deadlift 6-6-6-6-6
(make consistent increases)
AMRAP 12:00
3 Handstand Push-up
6 Ring Dip
9 Pull-up
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STRONGFIT
Cycle 7/Week 2
Deadlift
5(L) 5(M) 5(MH) 5(H)
Bent Barbell Row
8(L) 8(M) 8(H)
Good Morning
8(L) 8(M) 8(MH)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
25-20-15
Calorie Ski Erg
Nautilus Ab
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COMPETITOR
3 rounds for quality:
12 Candlestick Roll to Squat
10 Reverse Hyper
8 Pause GHD Sit-up (:01 pause at parallel)
Push Press + Push Jerk + Jerk
65% 2(1+1+1)
70% 2(1+1+1)
75% 2(1+1+1)
Front Squat
75% 10×2
3 rounds for quality:
20 Single-Leg/Arm V-up (10 each side)
:15 L-Hang Hold
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squat 95/65
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POWERBUILDING
Testing
Deadlift
Build to 1RM
“I am extraordinarily patient, provided I get my own way in the end.”
~Margaret Thatcher
