CROSSFIT
“Isabel”
For time:
30 Snatch 135/95
3 rounds for quality:
10 Toes to Bar
30 Flutter Kick
Max L-Hang Hold
_________________________
STRONGFIT
Week 1
2 rounds: (very light)
10 Single-Leg RDL
10 Step Down
10 Back Extension
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Every 1:00 for 10:00
Odd min: 15 Russian Kettlebell Swing
Even min: 45′ Suitcase Carry (both sides)
2 rounds:
250m Row
10 Turkish Sit-up
500m Row
25 Sit-up
(rest 2:00 between rounds)
______________________
COMPETITOR
Snatch + Overhead Squat
Build to Heavy 1+3
*WOD 1*
For time:
10 Ring Muscle-up
9 Power Clean 155/105
8 Ring Muscle-up
7 Power Clean
6 Ring Muscle-up
5 Power Clean
4 Ring Muscle-up
3 Power Clean
2 Ring Muscle-up
1 Power Clean
*WOD 2*
5 rounds for time:
45′ Handstand Walk
30/24 Calorie Ski
15 DB Thruster 2×50/35
_____________________
POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
75% 1×5
Barbell Shrug
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
5 rounds:
12 Machine Biceps Curl
15 Rear Delt Fly
Ab Wheel
3 sets (pick reps)
“Take time to deliberate, but when the time for action has arrived, stop thinking and go in.”
~Napoleon Bonaparte
