CROSSFIT
For load:
Deadlift 2-2-2-2-2
(make consistent increases)
5 rounds for time:
9 Thruster 95/65
30 Double Under
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STRONGFIT
Testing
Deadlift
Build to a 1RM
Pull-up (body weight)
Max Reps
For time:
500m Ski Erg
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COMPETITOR
3 rounds for quality:
500m Assault Bike
20 Iguana Push-up
10 Hanging Leg Lift Over
Tempo Jerk Dip (:02 eccentric) + Push Jerk
60% 2+1
65% 2+1
70% 2+1
75% 2+1
80% 2+1
Front Squat
85% 6×2
For time:
150 Double Under
100 Wall Ball 20/14
50 Chest to Bar Pull-up
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POWERBUILDING
Cycle 1/Week 2
Romanian Deadlift
4×8 (M)
Walking Lunge
4×8 (M) (steps each leg)
Leg Press
2×20 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
“Keep your eyes on the stars, and your feet on the ground.”
~Theodore Roosevelt
