CROSSFIT
Strict Press
8(L) 5(M) 5(MH) 5(H)
For time:
50 Calorie Row
50′ Plate Push
50 Kettlebell Swing 53/35
50′ Plate Push
50 Sit-up
50′ Plate Push
50 Wall Ball Shot 20/14
50′ Plate Push
50 Push-up
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STRONGFIT
Bench Press
5(L) 5(M) 5(MH) 5(H)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
12 Dip
(alternate rounds with a partner)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
AMRAP 10:00
12 Calorie Ski Erg
8 Alt. Arm Dumbbell Curl
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COMPETITOR
3 rounds for quality:
500m Assault Bike
12 Hanging Leg Lift Over
8 Pistol Squat (alt. legs)
Muscle Snatch + Snatch Balance + OH Squat
3(2+2+2) -choose weight-
Snatch
60% 1×3
65% 2×2
70% 3×1
Snatch Deadlift
85% 3×3
Back Squat
70% 5×3
(start a set every 1:30)
3 rounds:
750m Row @ moderate pace
(rest :30)
250m Row @ fast pace
(rest 2:00)
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WEIGHTLIFTING
Snatch Grip Push Press + OH Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 3×3
Weighted Plank Hold
2x :30 (H)
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POWERBUILDING
Cycle 1/Week 2
(increase weight from last week.)
Barbell Incline Press
3×8 (M)
Weighted Dip
3×8 (M)
Dumbbell Bench Press
3×8 (M)
Wide Grip Pulldown
3×12(M)
Pullover
3×12(M)
Barbell Biceps Curl
3×12(M)
Reverse Grip Curl
2×12(M)
“Unless both sides win, no agreement can be permanent.”
~Jimmy Carter
