CROSSFIT
Deadlift
8(L) 8(M) 8(MH) 8(H)
For total calories:
Every 2:00 for 20:00 (10 rounds)
5 Pull-up
10 Wall Ball 20/14
Max Calorie Row
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
AMRAP 20:00
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing
10m Front Rack Walk
10 Kettlebell Deadlift
10m Farmers Walk
10 Russian Kettlebell Swing
10m Front Rack Walk
10 Kettlebell Deadlift
(alternate rounds with a partner)
2 rounds:
15 Leg Lever
30 Heel Tap (over and back is one)
15 V-up
30 Toes Touch Crunch
15 Bicycle Crunch (over and back is one)
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COMPETITOR
Snatch
60% AMRAP 1:00
70% AMRAP 1:30
80% AMRAP 2:00
Back Squat (:03 eccentric, :01 pause)
4-4-4-4-4
4 sets:
6 DB Romanian Deadlifts
8 Split Squat (each leg)
10 Reverse Hyper
For total calories:
Every 2:00 for 20:00
3 Bar Muscle-up
12 Wall Ball 20/14
Max Calorie Row
Weighted Plank
8 rounds:
:20 Plank Hold 45/35
:40 Rest
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POWERBUILDING
Deload
Every 1:00 for 10:00
1 Deadlift at 65%
Dumbbell Bent Row
12(L) 10(M) 8(MH) 69(H)
Wide Grip Pulldown
12(L) 10(M) 8(MH) 69(H)
Rear Delt Fly
“Rest Pause Sets”
Incline Dumbbell Curl
2×12 (M)
2 rounds:
Back Extension (pick reps)
Incline Sit-up (pick reps)
“All you need in this life is ignorance and confidence, and then success is sure.”
~Mark Twain
