CROSSFIT
Tempo Back Squat (:04 ecc)
4(L) 4(M) 4(MH) 4(H)
“Angie”
For time:
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
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STRONGFIT
Cycle 2/Week 3
Trap Bar Deadlift
8(L) 6(M) 6(MH) 4(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)
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COMPETITOR
3 rounds for quality:
12 Plate Ground to Overhead
8 Standing Grave Digger (8 each side)
4 Weighted Pulse-up
For time:
21-18-15-12-9
Calories Assault Bike
Thruster 95/65
Power Snatch
65% 1×5
70% 2×3
75% 3×1 (:30 rest between reps)
Back Squat
5(L) 4(M) 3(MH) 2(H)
3 rounds:
10 Leg Curl
15 Leg Press
10 Leg Extension
(alt. rounds with partner)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Romanian Deadlift
3×8 (M)
Lat Pulldown
3×12 (M)
Seated Row
3×12 (M)
Face Pull
2×15 (M)
Rear Delt Fly
2×15 (M)
1:00 Plank Hold (0)
“I believe in a long, prolonged, derangement of the senses in order to obtain the unknown.”
~Jim Morrison
