CROSSFIT
For load:
Push Press 3-3-3-3-3
(make consistent increases)
AMRAP 15:00
60/48 Calorie Assault Bike (buy-in)
-then in remaining time-
8 Russian KB Swing 70/44
24 Double Under
8 Parallette Passthrough
24 Double Under
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STRONGFIT
Dumbbell Romanian Deadlift
3×8 (M)
Machine Squat
3×10 (M)
AMRAP 8:00
8 Steps Walking Lunge
16 Russian Kettlebell Swing
Ab Wheel
3 sets (pick reps)
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COMPETITOR
3 rounds for quality:
200m Row
12 Renegade Row (total)
8 Tempo GHD Sit-up (:05 eccentric)
Slow Snatch + Hang Muscle Snatch + Sotts Press
2(2+2+5) with empty bar
Snatch (every 1:00 for 8:00)
75% 4×1
80% 4×1
Snatch Pull
95% 4×2
Clean (every 1:00 for 8:00)
65% 2×1
70% 2×1
75% 2×1
80% 2×1
Jerk (every 1:00 for 8:00)
65% 2×1
70% 2×1
75% 2×1
80% 2×1
2 rounds for time:
400m Run
15 Wall Walk
400m Run
50′ DB Overhead Walking Lunge (2xDB) 50/35
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POWERBUILDING
Cycle 2/ Week 4 (deload)
Deadlift
5(L) 3×5(M)
Bent Barbell Row
3×8 (M)
Neutral Grip Pulldown
3×8 (M)
Rear Delt Fly
3×15 (M)
Back Extension
2×12 (0)
Ab Wheel
2 sets (pick reps)
“Living at risk is jumping off the cliff and building your wings on the way down.”
~Ray Bradbury
