CROSSFIT
Barbell Reverse Lunge (each leg)
8(L) 8(M) 8(H)
For time:
21-15-9
Overhead Squat 135/95
Chest to Bar Pull-up
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Leg RDL
6 Slow Mountain Climber (each leg)
12 Step Down
Leg Press
15(L) 12(M) 10(MH) 8(H)
6 rounds:
40m Farmers Cary
12 Kettlebell Deadlift
40m Sled Push Shuttle
(alternate rounds with a partner)
3 rounds:
15 Ab Machine
:15 Side Plank (both sides)
15 Hip-up
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
Snatch (any type – barbell cycling)
10(L) 10(M) 10(MH)
Back Squat
65% 4×6
3 sets:
10 Reverse Lunge (alternating legs)
15 Leg Extension
For time:
21-15-9
Overhead Squat 135/95
Chest to Bar Pull-up
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POWERBUILDING
Cycle 1/Week 3
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×6
Linear T-Bar Row
10(L) 10(M) 10(MH) 10(H)
Nautilus Pullover
10(L) 10(M) 10(MH) 10(H)
Wide Pulldown
10(L) 10(M) 10(MH) 10(H)
Rear Delt Fly
3×15 (M)
Flex Ab Machine
3×15 (M)
“If a million people say a foolish thing, it is still a foolish thing.”
~Anatole France
