CROSSFIT
Deadlift (not touch & go)
6(L) 6(M) 6(MH) 6(H)
*Follow each set with 10 Goblet Squat
For time:
21-15-9
Toes to Bar
Front Squat 115/75
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single-Leg RDL
10 Step Down
10 Back Extension
Trap Bar Farmers Carry
20m (L-M-MH-H)
Gorilla Row
8(L) 8(M) 8(MH) 8(H) (each arm)
3 rounds:
1:00 Power Runner
:15 Rest
:30 Russian Kettlebell Swing
:15 Rest
:30 Sit-up
(alternate rounds with a partner)
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COMPETITOR
Bench Press
55% 1×10 (WOD Pace) -:10 hold before & after-
75% 5×6 (controlled pace – no bouncing)
Back Squat
8×8 -choose weight, constant load-
4 sets:
10 Romanian Deadlift (M)
20 Monster Walk (each way)
“Red Wings”
AMRAP 19:00
400m Burden Run (dumbbell) 35/25
19 Burpee
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POWERBUILDING
TESTING
Deadlift
Build to 1RM
“Pretend inferiority and encourage his arrogance.”
~Sun Tzu
