CROSSFIT
Deadlift
3×15 (M)
For time:
2000/1600m Assault Bike
100 KB Swing 53/35
50 Burpee Box Jump Over 24/20
(partition KBS and BBJO anyhow)
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wiper
10 Bird Dog (alternating)
8 rounds for load: (building load)
20m Sled Push
(alternate rounds with a partner)
2 rounds:
10 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
8 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
6 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
4 Kettlebell Deadlift (2 kettlebells)
10m Farmers Carry (2 kettlebells)
2 Kettlebell Deadlift (2 kettlebells)
(alternate rounds with a partner)
Nautilus Ab
20(L) 20(M) 20(H)
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COMPETITOR
Clean
80% 1×3
85% 1×1
90% 3×2
3/4 Back Squat (:03 eccentric)
5-5-5-5-5
4 sets:
10 Reverse Hyper
15 Single-Leg Hamstring Curl (each leg)
6 rounds for time:
18 Calorie Ski
12 Toes to Bar
6 Strict HSPU
(1:00 rest)
3 sets:
Max Handstand Hold
(rest as needed)
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POWERBUILDING
Cycle 1/Week 5
Back Squat
6 sets of 2 at 80%
Deficit Deadlift (1″)
50% 1×2
60% 1×2
70% 1×2
65% 1×2
55% 1×2
Barbell Shrug
3×20 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire
