CROSSFIT
Sumo Deadlift
15(L) 12(M) 10(MH) 8(H)
For time:
50/40 Calorie Assault Bike
40 DB Lunge Step (1 DB) 50/35
30 Handstand Push-up
20 Single-Arm Devil Press 50/35
10 Wall Walk
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STRONGFIT
Week 2
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)
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COMPETITOR
Power Snatch
Build to Heavy 3 (touch & go)
*WOD 1*
For time:
21 Deadlift 255/175
12 Rope Climb
15 Deadlift
9 Rope Climb
9 Deadlift
6 Rope Climb
*WOD 2*
For time:
30-20-10 Wall Ball 30/20
*15 GHD Sit-up
10-20-30 DB Snatch 50/35
*15 Toes to Bar
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POWERBUILDING
Deload
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
75% 1×1
80% 1×1
Barbell Bent Row
3×8 (M)
Barbell Shrug
3×8 (M)
Barbell Curl
3×8 (M)
Face Pull
3×15 (M)
“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
~Mark Twain
