CROSSFIT
Power Clean
5(L) 4(M) 3(MH) 2(H)
For time:
9 Deadlift 155/105
12 Box Jump 24/20
15 Push-up
18 Deadlift
24 Box Jump
30 Push-up
27 Deadlift
36 Box Jump
45 Push-up
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STRONGFIT
Week 2
2 rounds:
12 Banded Good Morning
8 Cossack Squat (over and back is one)
12 Back Extension
Trap Bar Deadlift
8(L) 8(M) 5(MH) 5(H)
3 rounds:
40m Sled Push
40m Sled Pull
40m Backwards Drag
(alternate rounds with a partner)
3 rounds:
Back Extension (pick reps)
Plank Hold (pick time)
(alternate rounds with a partner)
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COMPETITOR
Power Clean & Jerk (push or split)
Build to 3RM
(rest 5:00)
AMRAP 1:00
Power Clean & Jerk (50% of 3RM)
Back Squat
Build to 5RM
3 sets:
12 Leg Extensions
15 Manual Partner Hamstring Curls
15 Hip Thrust
6 rounds for time:
15/12 Calorie Assault Bike
12 DB Hang Squat Clean (2xDB) 50/35
9 Strict Handstand Push-up
(1:1 rest)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
6 sets of 2 at 80%
Pause Deadlift (:01 BK)
50% 1×2
60% 1×2
70% 1×2
65% 1×2
55% 1×2
Barbell Shrug
15(L) 12(M) 10(MH) 8(H)
Back Extension
3 sets (pick reps)
Ab Wheel
3 sets (pick reps)
“Nothing ever becomes real till it is experienced.”
~John Keats
