CROSSFIT
4 rounds:
6-8 Machine Squat/Leg Press
12-15 Leg Extension
For time:
50 Thruster 115/75
*5 Burpee every 1:00 until finished
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STRONGFIT
Week 2
2 rounds: (very light)
15 H-Raise
15 Single-Arm Pullover
15 Lying Side Adduction
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Machine Incline Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
For time:
8-10-12-15
Calorie Ski Erg
Biceps Curl
Push-up
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COMPETITOR
2 rounds:
250m Ski
10 Strict Press (empty bar)
10 GHD Sit-up
Push Jerk (barbell cycling)
10(L) 10(M) 2×10(MH)
Incline DB Bench Press
8(L) 8(M) 2×8(H)
3 rounds:
8-10 DB Lateral Raise
15-20 Triceps Seated Kickback
(alt. rounds with partner)
For time:
80 Push-ups
60 Toes to Bar
40 Handstand Push-up
20 Bar Muscle-up
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 3×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 2×2
Oblique Crunch
2 sets (pick reps)
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POWERBUILDING
Bench Press
80% 6 sets of 2
Flex Leverage Row
8(L) 8(M) 8(M) 8(M)
Neutral Grip Pulldown
10(L) 10(M) 10(M) 10(M)
3 rounds:
No rest between exercises.
12 H-Raise
12 Incline Dumbbell Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Face Pull
15 Rope Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
“You will be better advised to watch what we do instead of what we say.”
~A. A. Milne
