CROSSFIT
For load:
Push Press 4-4-4-4-4
(make consistent increases)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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STRONGFIT
Testing
Trap Bar Deadlift
Build to 1RM
Weighted Chin-up
Build to 1RM
Chin-up (body weight)
Max Reps
AMRAP 1:00
Ab Wheel
3:00 for calories:
Ski Erg
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COMPETITOR
3 rounds for quality:
7 Bulgarian Split Squat (each leg)
9 Z-Press (2xDB)
11 GHD Sit-up
Slow Snatch + Hang Muscle Snatch + Sotts Press
2(2+2+5) with empty bar
Snatch (every 1:00 for 8:00)
70% 4×1
75% 4×1
Snatch Pull
90% 4×2
Clean (every 1:00 for 8:00)
60% 2×1
65% 2×1
70% 2×1
75% 2×1
Jerk (every 1:00 for 6:00)
60% 2×1
65% 2×1
70% 2×1
75% 2×1
4 rounds for time:
50 Double Under
20 Burpee Box Jump Over 24/20
20 Chest to Bar Pull-up
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POWERBUILDING
Cycle 2/Week 3
Trap Bar Deadlift
8(L) 6(M) 1(MH) 4(H)
(increase weight of final set each week)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Supinated Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Seated Row
3×15 (M)
Seated Dumbbell Rear Delt Fly
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Plank Hold
(alternate rounds with a partner)
“I have always supported measures and principles and not men.”
~Davy Crockett
