CROSSFIT
Clean & Jerk
3(L) 3(M) 3(MH) 3(H)
For time:
21-15-9
Thruster 95/65
Calorie Row
*follow each rounds with 50 Double Under
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STRONGFIT
Week 2
Sleds
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 3
Power Clean & Push Press
Build to Heavy 2
1.5 Back Squat
65% 2×5
70% 3×3
For time:
27-21-15-9
Thruster 95/65
Calorie Row
*follow each rounds with 50 Double Under
_______________________
POWERBUILDING
Testing
Deadlift
1RM
Wide Pulldown
10(L) 10(M) 10(MH) 10(H)
Rear Delt Fly
12(L) 12(M) 12(MH) 12(H)
Rope Curl
15(L) 15(M) 15(MH) 15(H)
“In three words I can sum up everything I’ve learned about life: it goes on.”
~Robert Frost
