CROSSFIT
Clean & Jerk
3(L) 3(M) 3(MH) 3(H)
3 rounds for total reps:
AMRAP 5:00
3 Power Clean 135/95
6 Burpee Over the Bar
9 Wall Ball 20/14
(rest 1:00 between rounds)
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STRONGFIT
Week 2
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Deadlift
6(L) 6(M) 6(MH) 6(H)
(increase weight of final set weekly)
Sleds
40m Backward Drag
40m Sled Pull
(rest while partner completes sleds)
80m Farmers Carry
(rest while partner completes carry)
40m Sled Push
40m Backward Drag
(rest while partner completes sleds)
80m Farmers Carry
(rest while partner completes carry)
40m Sled Pull
40m Sled Push
(rest while partner completes sleds)
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COMPETITOR
2 rounds:
1:00 Row
12 Reverse Lunge
10 Hamstring Floss
Muscle Clean + Tall Clean
2+1(L) 2+1(M) 2+1(MH) 2+1(H)
Power Clean + Clean
75% 2(2+1)
80% 3(1+1)
Front Squat
70% 1×5
75% 2×4
80% 3×3
3 rounds for total reps:
AMRAP 5:00
3 Power Snatch 135/95
6 Burpee Over the Bar
9 Wall Ball 20/14
(rest 1:00 between rounds)
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POWERBUILDING
Trap Bar Deadlift
2×4 (increase from week six)
Good Morning
12(L) 10(M) 8(MH) 6(H)
T-Bar Row
12(L) 10(M) 8(MH) 6(H)
EZ Bar Preacher Curl
12(L) 10(M) 8(MH) 6(H)
Ab Wheel
3 sets (pick reps)
(add a rep each week)
“It’s not the load that breaks you down, it’s the way you carry it.”
~Lou Holtz
