CROSSFIT
Trap Bar Deadlift
8(L) 8(M) 5(MH) 5(H)
AMRAP 12:00
2000/1600m Row
*In the remaining time…
Single-Arm Devil Press 50/35 (alt. arms)
______________________________
STRONGFIT
Cycle 4/Week 1
Romainian Deadlift
8(L) 8(M) 8(MH) 8(H)
Complete with as little rest as possible:
50 Lat Pulldown
15 Calorie Assault Bike
50 Seated Row
15 Calorie Assault Bike
50 Biceps Curl
15 Calorie Assault Bike
50 Back Extension
Weighted Sit-up
3×15 (pick weight)
____________________________
COMPETITOR
3 rounds for quality:
14 Plate Overhead Lunges
12 Single-Leg Toes to Bar (alt. legs)
10 Split Squats (5 each side)
Pressing Snatch Balance + Sotts Press
3(3+3) -choose weight-
Snatch (every 3:00 for 9:00)
1-1-1
(work up to an “opening weight” for next week’s 1RM)
Clean (every 2:00 for 12:00)
1-1-1
(work up to an “opening weight” for next week’s 1RM)
Jerk (every 2:00 for 12:00)
1-1-1
(work up to an “opening weight” for next week’s 1RM)
3 rounds for time:
500/400m Ski
25 Toes to Bar
100 Double Unders
10 Power Snatch 135/95
___________________________
POWERBUILDING
Cycle 2/Week 1
Deadlift
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set, each week)
Rear Delt Fly
4×15 (M)
Leg Press
3×12 (M)
Weighted Back Extension
3×12 (M)
Incline Sit-up
3 sets (pick reps)
“It takes half your life before you discover life is a do-it-yourself project.”
~Napoleon Hill
