CROSSFIT
Turkish Get-up
Build to a heavy single
AMRAP 10:00
10 Burpee Over the Bar
30 Double Under
10 Power Snatch 75/55
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STRONGFIT
Cycle 4/Week 2
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
DB Bent Row
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Dumbbell Pullover
8 Russian Kettlebell Swing
Face Pull
3×15 (M)
3 rounds:
10-15 Back Extension
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
10 KB Front Rack Lateral Step-up
15 Sumo Goblet Squat
10 DB Plank Pull Through (each arm)
15 Ring Row
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+2) with an empty barbell
Snatch
80% 5×2 (drop & go)
3-Position Muscle Clean (hip, AK, floor)
3(1+1+1) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
75% 2(1+1+1+1)
80% 2(1+1+1+1)
Clean & Jerk
82.5% 2×1
5 rounds for time:
20 DB Snatch 50/35
15 Burpee
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POWERBUILDING
Cycle 4/Week 3
Testing Next Week
Deadlift
35% 1×8
50% 1×3
60% 1×3
70% 1×1
80% 1×1
90% 1×1
Bent Barbell Row
8(L) 8(M) 8(MH)
Rear Delt Fly
4×15 (M)
Nautilus Ab
3×20 (H)
“Trust your own instinct. Your mistakes might as well be your own, instead of someone else’s.”
~Billy Wilder
