CROSSFIT
For load:
Overhead Squat 2-2-2-2-2
10 rounds for time:
1 Rope Climb
20yd Sled Push 225/135
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STRONGFIT
Cycle 2/Week 2
Deadlift
8(L) 3×8(M)
Leg Press
12(L) 3×12(M)
Back Extension
3×15 (0)
For time:
10-15-20-25
Cal Assault Bike
Hanging Knee Raises
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COMPETITOR
3 rounds for quality:
200m Row
12 Single-Leg V-up
8 Bulgarian Split Squat (each leg)
Snatch Warm-up (3 reps of each, all with empty bar)
-Snatch Push Press
-Overhead Squat
-Drop Snatch
-Sotts Press
-High Hang Snatch Pull
-Hang Snatch High Pull (AK)
-Muscle Snatch (mid shin)
-High Hang Squat Snatch
-Hang Squat Snatch (AK)
-Squat Snatch (mid shin)
Snatch (every 1:00 for 8:00)
70% 2×1
75% 2×1
80% 2×1
85% 2×1
Clean (every 1:00 for 8:00)
70% 2×1
75% 2×1
80% 2×1
85% 2×1
Jerk (every 1:00 for 8:00)
70% 2×1
75% 2×1
80% 2×1
85% 2×1
AMRAP 18:00
200m Run
12 Burpee Box Jump Over 24/20
18 DB Snatch 50/35
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POWERBUILDING
Testing
Deadlift
Build to 1RM
Weighted Chin-up
Build to 3RM
Pull-up
Max Reps
“Adapt or perish, now as ever, is nature’s inexorable imperative.”
~H. G. Wells
