CROSSFIT
Deadlift
4(L) 4(M) 4(MH) 2×4(H)
For time:
27-21-15-9
Goblet Squat 53/35
KB Swing 53/35
Push-up
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STRONGFIT
Week 2
Warm-up
250m Row (easy pace)
:45 Plank Hold
250m Row (medium pace)
:45 Plank Hold
250m Row (hard pace)
5 rounds:
40m Trap Bar Farmers Carry
40m Jog
40 Sled Pull
(alternate rounds with a partner)
5 rounds:
10m Hand Over Hand Sled Pull
10 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
500m Bike
5 Muscle Clean (light)
10 Front Squat (light)
Muscle Clean
5(L) 4(M) 3(MH) 2(H)
Power Clean
65% 1×4
70% 2×2
75% 2.3.2
Front Squat
80% 3×5
60% AMRAP
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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POWERBUILDING
Pause Deadlift (just off ground)
6 sets of 2 (increase from week three)
Barbell Bent Row
8(L) 8(M) 8(MH) 8(MH)
Nautilus Single-Arm Pulldown
10(L) 10(M) 10(MH) 10(MH)
Nautilus Multi-Biceps
12(L) 12(M) 12(MH) 12(MH)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“The very essence of instinct is that it’s followed independently of reason.”
~Charles Darwin
