CROSSFIT
Seated Row
12(L) 10(M) 8(MH) 6(H)
For time:
30-20-10
Hang Power Clean 95/65
Pull-up
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STRONGFIT
Cycle 5/Week 2
Deadlift
5(L) 5(M) 1(MH) 5(H)
Single-Arm Seated Row
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
Rear Delt Fly
3×15 (M)
Choose load:
80m Sled Pull Shuttle
20m Farmers Walk Shuttle
40m Farmers Walk Shuttle
60m Farmers Walk Shuttle
80m Farmers Walk Shuttle
80m Sled Pull Shuttle
(alternate shuttles with a partner)
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COMPETITOR
3 rounds for quality:
10 Banded Monster Walk (each way)
8 Bicycle Crunch (each side)
6 Cossack Squat (total)
:20 Weighted Wall Sit
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+5) with an empty barbell
Snatch
65% 3×2 (touch & go)
Hang Muscle Clean (AK) + Muscle Clean
3(1+2) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
65% 2(1+1+1+1)
Clean & Jerk
70% 2×2 (touch & go)
AMRAP 10:00
10/7 Calorie Assault Bike
10 DB Snatch 50/35
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POWERBUILDING
Cycle 1/Week 1
Russian Kettlebell Swing
12(L) 12(M) 12(MH) 12(H)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
Cable Seated Row
10(L) 10(M) 10(MH) 10(H)
Lying Side Shoudler Adduction
3×12 (M)
Prone Incline Rear Delt Fly
3×12 (M)
Back Extension
3 sets (pick reps)
Side Plank Hold
2x :30 (both sides)
“Education is not only a ladder of opportunity, but it is also an investment in our future.”
~Ed Markey
