CROSSFIT
Tempo Back Squat (:04 ecc)
6(L) 6(M) 6(MH) 6(H)
For time:
50 Air Squat
50 Sit-up
50 Push-up
50 Pull-up
50 Push-up
50 Sit-up
50 Air Squat
___________________________
STRONGFIT
Cycle 2/Week 2
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Good Morning
8(L) 8(M) 8(MH) 8(H)
Leg Press
6(H) 12(MH) 25(M)
4 rounds:
80yd Backwards Sled Drag
20 Russian Twist (M)
(alternate rounds with a partner)
__________________________
COMPETITOR
3 rounds for quality:
12 Barbell Bent Over Row
8 Barbell Kang Squat
4 Barbell Viper Press
5 rounds for time:
5 Power Clean 185/125
10 Burpee Over the Bar
Power Snatch
65% 2×3
70% 3×3
Back Squat
6(L) 5(M) 4(MH) 3(H)
3 rounds for quality:
10 Leg Curl
20 Leg Press
10 Leg Extension
____________________________
POWERBUILDING
Cycle 2/Week 3
Trap Bar Deadlift
50% 1×15
60% 1×12
70% 1×10
Cross Bench Dumbbell Pullover
4×12 (M)
3 rounds:
12 Lat Pulldown
15 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
5 rounds:
80yd Farmers Walk (MH)
(alternate rounds with a partner)
2 rounds:
15 Back Extension (M)
Ab Wheel (pick reps)
(alternate rounds with a partner)
“A hungry dog hunts best.”
~Lee Trevino
