CROSSFIT
For load:
1.5 Deadlift 2-2-2-2-2
AMRAP 9:00
3-6-9-12-15-etc…
Calorie Assault Bike
Power Clean & Jerk 135/95
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STRONGFIT
Cycle 1/Week 2
Deadlift
8(L) 8(M) 5(MH) 5(H)
*follow each set with 10 db shrug.
3 rounds:
8-12 Lat Pulldown (M)
8-12 Rear Delt Fly (M)
8-12 Bent Row (M)
(alternate rounds with a partner)
Back Extension
2×12 (M)
200yd Farmers Walk (M)
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COMPETITOR
2 rounds for quality:
16 Single-Arm DB Suitcase Step-up (8 each)
12 DB Gorilla Row (6 each)
8 Tempo Sumo DB Deadlift (:05 eccentric)
Tall Clean + Front Rack Sots Press
3+2, 2+2, 1+2
Muscle Clean + Thruster
3(2+2) (:05 eccentric Thruster)
Clean Pull + Clean + Jerk
70% 1+1+1
75% 1+1+1
80% 1+1+1
85% 1+1+1
90% 1+1+1
95% 1+1+1 (if there were no misses and 90% felt good)
2 rounds with a partner for time:
300m Row (at the same time)
30 Thruster 95/65 (split)
200 Double Under (split)
30 Thruster 95/65 (split)
300m Row (at the same time)
(rest 5:00 between rounds)
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POWERBUILDING
Cycle 3/Week 2
Deadlift
70% 12 sets of 1
(rest 1:00 between sets)
Lift Off (1″ off ground)
1x :10 Hold (MH)
Bent Dumbbell Row
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
10 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
Weighted Plank Hold
3x :20 (MH)
“Time changes everything except something within us which is always surprised by change.”
~Thomas Hardy
~Thomas Hardy
