CROSSFIT
Tempo Bench Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
5 rounds for total reps:
Thruster .66/.5 Bwt
Pull-up
(rest :30 between rounds)
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STRONGFIT
Cycle 2/Week 1
Tempo Bench Press (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Floor Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Cross Bench Pullover
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
3-6-9-12-15…..
Ring Row
Calorie Row
Push-up
Calorie Ski Erg
100 Band Triceps Pushdown
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COMPETITOR
3 rounds for quality:
8 Leg Lift Over
10 Banded Pistol Squat (alt. legs)
12 Kick Sit (total)
Snatch Push Press + Tempo OH Squat (:05 eccentric)
3+1, 3+1, 3+1, 3+1, 3+1
High Hang Snatch + Hang Power Snatch
60% 2(2+2)
65% 2(1+2)
70% 2(1+1)
Tempo Back Squat
65% 5×3 (3:1:3:1)
3 rounds for time:
21-15-9 Calories Assault Bike
200m Run
(1:1 recovery between rounds)
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WEIGHTLIFTING
Testing Saturday
Snatch
70% 2×2
75% 2×1
80% 5×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×1
80% 3×1
(based on Back Squat 1RM)
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
50% 1×12
60% 1×10
70% 1×8
Pec Deck
4×12 (M)
Chest Press
4×12 (M)
3 rounds:
No rest between exercises.
Ring Push-up (pick reps)
10 Alt. Arm Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 EZ Bar Overhead Triceps Extension (M)
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
“Order doesn’t come by itself.”
~Benoit Mandelbrot
