CROSSFIT
“Power Drill”
5 Rounds:
5 Handstand Push-ups
10 Power Cleans 135/95
15 Burpees
20 Kettlebell Swings 53/35
25 Wallball Shots 20/14
(rest 3:00 between rounds)
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STRONGFIT
Cycle 4/Week 1
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Good Morning
8(L) 8(M) 8(H)
Farmers Carry
4x 80m
(alternate with a partner)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
(alternate with a partner)
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COMPETITOR
*Individual QF Wod 1*
For time: (Cap15)
9 Front Squat 225/155
9 Handlwalk 25″
15 Front Squat 185/125
15 Muscle-up
21 Front Squat 135/95
21 Chest to Wall Handstand Push-up
*Individual QF Wod 2*
AMRAP 12:00
8 Dumbbell Snatch (arm 1) 70/50
8 Steps Overhead WalkingLunge (arm 1)
8 Dumbbell Snatch (arm 2)
8 Steps Overhead WalkingLunge (arm 2)
40 Crossovers
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POWERBUILDING
Cycle 1/Week 1
Single-Leg RDL
3×8 (M)
Single-Leg Hip Thrust
3×15 (M)
Back Extension
3×15 (0)
Ab Wheel
3 sets (pick reps)
Farmers Carry
4x 80 (M)
“The best way to start doing something is to start doing something.”
~Vernon Howard
