CROSSFIT
5 sets for total reps:
Strict Pull-up
(rest 1:00 between sets)
For total reps:
AMRAP 3:00
3 Deadlift 275/185
3 Handstand Push-up
(rest 3:00)
AMRAP 5:00
5 Deadlift 225/155
5 DB Push Press 50/35
(rest 3:00)
AMRAP 7:00
7 Deadlift 185/125
7 Hand Release Push-up
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STRONGFIT
Cycle 2/Week 3
Deadlift
8(L) 5(M) 3(MH) 3(H)
(increase weight of last set each week)
Hip Thrust
15(M) 15(MH) 15(H)
5 rounds:
:30 Power Runner
1:30 Rest
15-12-9
Back Extension
Incline Sit-up
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COMPETITOR
3 rounds for quality:
6/4 Weighted Strict Pull-up
10 Single Arm Z-Press (each arm)
15 Banded Glute Bridge
10 Jacknife
Tempo Snatch (:05 from floor to hips)
10 reps with empty barbell
Snatch
70% 5×2 (NOT t&g)
(1:00 rest between sets)
Hang Muscle Clean (AK) + Muscle Clean
3(1+2) @ Moderate load
Clean Pull + Hang Clean + Front Squat + Clean + Jerk
60% 2(1+1+1+1+1)
65% 2(1+1+1+1+1)
(% based on 1RM Clean & Jerk)
AMRAP 12:00
50′ KB Front Rack Walking Lunge (2xKB) 35/26
12 Power Clean 115/80
14 Toes to Bar
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POWERBUILDING
Cycle 3/Week 2
Deadlift
35% 1×8
50% 1×5
60% 1×5
75% 1×5
Rack Pull
3(M) 3(MH) 3(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Face Pull
4×15 (M)
2 rounds:
20 Reverse Hyper
Ab Wheel (pick reps)
“To be without some of the things you want is an indispensable part of happiness.”
~Bertrand Russell
