CROSSFIT
Dumbbell Romanian Deadlift
8(L) 6(M) 4(H) 12(H)
*follow each set with 8 heel elevated goblet squat
For time:
9-8-7-6-5-4-3-2-1
Toes to Bar
18-16-14-12-10-8-6-4-2
Wall Ball 20/14
36-32-28-24-20-16-12-8-4
Double Under
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Seated Row
10(L) 8(M) 6(H) 15(MH)
Trap Bar Deadlift
8(L) 6(M) 4(H) 12(MH)
Supinated Pulldown
10(L) 8(M) 6(H) 15(MH)
3 rounds:
40m Suitcase Carry (Rt)
40m Suitcase Carry (Lt)
40 Cable Crunch
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COMPETITOR
CrossFit Games Quarterfinals WODs
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POWERBUILDING
Cycle 2/Week 3
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Trap Bar Deadlift
35% 1×8
50% 1×8
55% 1×8
65% 1×1
75% 1×8
Seated Row
8(M) 8(MH) 8(H)
(increase weight of final set, each week)
Wide Grip Pulldown
12(L) 12(M) 12(H)
(increase weight of final set, each week)
Prone Incline Shrug
3×15 (M)
Ab Wheel
2 sets (pick reps)
“Genius is rarely able to give any account of its own processes.”
~George Henry Lewes
