CROSSFIT
Power Snatch
2(L) 2(M) 2(MH) 2(H)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Dumbbell Bent Row
10(L) 8(M) 6(H) 15(MH)
Wide Grip Lat Pulldown
10(L) 8(M) 6(H) 15(MH)
AMRAP 6:00
9 Kettlebell Deadlift
45′ Farmers Carry
3 rounds:
:30 Plank Hold
:30 Wall Sit
:30 Rest
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COMPETITOR
3 sets:
1 Wall Walk + 1 Tempo Wall Facing HSPU
2 DBall Clean + 2 DBall Squat
3 High Hang Muscle Snatch + 3 Snatch Balance
Snatch Pull + Power Snatch
Build to Heavy 2+1
Power Clean + Front Squat Jerk (front squat into jerk)
Build to Heavy 2+1
Clean Pull
100% 3×3
*WOD Specific Warm-up*
2-3 rounds:
200m Ski
10 Kip Swing
5 Pull-up
For time:
24 C2B Pull-up
8 Clean 225/155 (any kind of clean)
24 C2B Pull-up
8 Clean
24 C2B Pull-up
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POWERBUILDING
Cycle 2/Week 1
Deadlift
35% 1×8
50% 1×5
60% 1×3
65% 3×5
Barbell Shrug
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly. plan it)
Seated Row
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly. plan it)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
(increase weight weekly. plan it)
3 rounds:
12 Machine Biceps Curl
15 Rear Delt Fly
Ab Wheel
3 sets (pick reps)
“It is better to fail in originality than to succeed in imitation.”
~Herman Melville
