CROSSFIT
Clean & Jerk
2(L) 2(M) 2(MH) 2(H)
“The Chief”
5 rounds for reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
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STRONGFIT
Week 1
80m Sled Push Shuttle
80m Sled Pull Shuttle
80m Backwards Drag
(alternate shuttles with a partner)
Deadlift
12(L) 10(M) 8(MH) 6(H)
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
2 rounds:
1:00 Row
12 Reverse Lunge
10 Hamstring Floss
Power Snatch
Build to Heavy 5
Power Clean & Push Press
Build to Heavy 3
1.5 Back Squat
60% 2×5
65% 3×3
“The Chief”
5 rounds for reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
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POWERBUILDING
TESTING NEXT WEEK
Trap Bar Deadlift
2(M) 2(MH) 2(H)
Single-Arm Hammer Strength Front Pulldown
3×8(M)
EZ Bar Preacher Curl
3×12(M)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“To get what you want, STOP doing what isn’t working.”
~Earl Warren
