CROSSFIT
Barbell Reverse Lunge (each leg)
5(L) 5(M) 5(H)
For time:
30 Clean & Jerk 135/95
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STRONGFIT
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)
2 rounds for calories + distance:
3:00 Row
2:00 Sled Push Shuttle
1:00 Farmers Carry Shuttle
(rest 3:00 between rounds)
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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) 8(M) 6(MH) 4(H)
Back Squat
65% 1×6
70% 1×2
75% 3×6
3 sets:
8 Reverse Lunge (alternating legs)
12 Leg Extension
For time:
30 Clean & Jerk 185/125
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POWERBUILDING
Cycle 2/Week 1
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 2×4
Single-Arm Row
12(L) 12(M) 12(MH) 12(H)
Dumbbell Pullover
12(L) 12(M) 12(MH) 12(H)
Behind the Neck Pulldown
12(L) 12(M) 12(MH) 12(H)
Face Pull
4×15 (M)
Nautilus Ab Machine
40(M)
“What we see depends mainly on what we look for.”
~John Lubbock
